10/7/15 Wednesday

Performance

A1. Supinated Barbell Rows @2111; 8-10 reps x 3 sets, rest 45sec

A2. Nose-to-Wall Handstand Hold; 45-60sec x 3 sets, rest 45sec

A3. Strict Toes to bar; 6-8 x 3 sets, rest 45sec

A4. Side Planks or side plank leg raises; 30sec/side or 10-12 slow reps each x 3 sets, rest 45sec

 

B. Three rounds for time of:

10 Strict Pull-Ups or 20 kipping Pull-ups

30 Kettlebell Swings

Run 400 Meters

 

Competition

Wod will be posted at gym