Monday 4/4/16

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20 minutes to superset Deadlift and Strict HSPU sets.

Deadlift (8 Rep Max)

Find today’s max for 8 reps, provided that ALL REPS ARE LOWERED TO THE FLOOR WITH CONTROL. Record heaviest set of 8. *Use history in Wodify to estimate a goal 8RM before starting*

Handstand Push-ups

5 sets of Max Effort strict HSPU (scale up to 3 ab mats) OR 5×5 of HSPU progression


For Time:

50 Hollow Rocks (scale: sit-ups), then 3 rounds of:

400m Run
21 KB Swings (53/35)
12 Deficit Push-Ups* (use parallettes, parallel bars, or 2×45# plates under each hand)

*Scale to non-deficit or assisted push-ups

MOBILITY CASH-OUT with a partner (~6 mins):
A) Iron Cross
B) Shoulder Stretch

Categories: WOD

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