Wednesday 4/20/16

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20 minutes to superset Deadlift and Strict HSPU sets.

Deadlift (4-Rep Max)

Find today’s max for 4 reps, provided that ALL REPS ARE LOWERED TO THE FLOOR WITH CONTROL. Record heaviest set of 4. *Use history in Wodify to estimate a goal 4RM before starting*

Handstand Push-ups (5x Max Effort Strict)

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


AMRAP 12 mins:

12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-Facing Burpees

A) 4 x 30 seconds Weighted Plank (on elbows) with plate(s) — rest 30-45 seconds between sets. Partner up to help with plate placement!
B) Partner-assisted Scorpion Stretch and Iron Cross (30 seconds per side)

Categories: WOD

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