Friday's WOD - 9/4/2015


Skill:

5x 1 STRICT HSPU + 5 R/L Shoulder touches

**Superset**

4x5 Negative Pull up w/ a 5 sec lower

Strength:

Push Press

1x5@65%ww

1x5@75%ww

1xAmrap@85%ww

Rest 2 min

  • Rest Pause Set = 3xAMRAP@65%ww @ 30 seconds rest between efforts

WOD:

For Time:

200m Sprint

20 Handstand Push ups

20 C2B pull up / chin / ring row / ring pull up

20 Bupree to 6in target

20 Toes to bar / knee raises / toes to ceiling

20m Plate Overhead Walking Lunge

200m Sprint

#pushpress #HSPU #chest2barpullups #Burpee #toes2bar #overheadwalkinglunge #Sprint

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