Friday's WOD - 7/7/2017


Skill: Handstand push up progression

Strength: Strict Press **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.** 5x2@75 1x2+AMRAP@75%

WOD: 15 min AMRAP: 200m Sprint 2 Handstand Push-ups 1 Rope Climb / ½ Rope Climb / 1x Lower + Raise 200m Sprint 4 Handstand Push-ups 1 Rope Climb 200m Sprint 6 Handstand Push-ups 1 Rope Climb 200m Sprint 8 Handstand Push-ups 1 Rope Climb and so on until time expires... 


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