Monday 1/11/16

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Strength

Front Squat (5×4 @ SAME WT with pause on 1st rep)

After warm-up sets, every 2 minutes for 5 sets (all at same weight): Perform 4 reps with a 3-second pause at the bottom of 1st rep of each set

Conditioning

Every 3 minutes for 5 rounds:

250m Row, then Max Effort Handstand Push-Ups**

**May scale HSPU to no more than 2 ab mats, otherwise perform a seated Double DB Press–choose weight that is challenging enough that you will get less than 10 reps

Record total number of HSPU/DB press completed across the 5 rounds

Categories: WOD

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