10.23.15

handstand-pushups-earth-presses

Warm Up:

coaches choice

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Mobility:

hips and shoulders

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WOD:

12 min AMRAP

4 pull overs

6 HSPU

8 pistols

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Cool down:

200 m walk

4.10.15

imagesRVJY5Z5H

Warm up:

500 m row

15 high and outsides (clean grip)

5 tuck jumps

5 bridge ups

crab walk down gym floor

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Strength:

Clean

70% x 3

80% x 3

90% x 3

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WOD:

12 min AMRAP

2 pull overs

6 HSPU

10 ring push ups

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Cool Down:

Immediately following WOD walk a 200.