Dscn2813

WODs

Warm Up:

3 Rounds --7 Bootstrapper --7 Snatch Grip DL (empty bar) --3 Snatch Balance Burg Warm Up x 2 Snatch Transfer Exercises x 2

Lifting:

Every 1 min for 10 mins: Front Squat

1 Front Squat, pick load Every 1 min for 10 mins.

=============== --Use 85-90% across all sets

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Gymnastics WOD: Post WOd

Alt EMOM 10 mins: Bar Muscle-ups and Handstand Holds

Every 1 min for 10 mins, alternating between: 5 Bar Muscle-ups Handstand Hold, 20 secs

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CrossFit:

Chipper: Push-ups, Dips, Handstand Push-ups and 3 more

For time: 60 Push-ups 50 Dips 40 Handstand Push-ups 30 Bench Press, 155/105 lbs 20 Jerks, 155/105 lbs 10 Push Press, 155/105 lbs

=============== --Games standard HSPU --Goal: Sub 20 min

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