Thursday March 31, 2016

Warm Up: 1 min rounds of the following:
skin the cat or skin the cat progressions
burpee pull-ups
plank
thorasic high-fives
handstand shrugs
push-ups

Strength: Power Clean
5-4-3-3-2-2-1

Wod
General Fitness Rx:
10 minute amrap:
5 Handstand Push-ups
10 burpee wall balls (20/14)
15 ghd

Scaled:
5 pike push-ups (abmat)
10 burpee wall balls (14/10)
15 straight legged situps (weighted)

Competition:
5 deficit HSPU's (6"/4")
10 burpee wall balls (20/14)
20 ghd's