WARM-UP

2 rounds

5 PVC pass through + toe touch

5 push press

2 Jefferson curls w/ barbell

5 cat/cow with 3 sec hold

15 sec superman hold

15 sec hollow hold

10 close grip kip swings

2 wall walks

 

SKILL

2 sets of 20 handstand shoulder taps

 

STRENGTH

Spend 12 minutes working up to today’s heavy dead-stop front squat

Then-

3 sets of 3 front squat @ 80-85% of today’s heavy dead-stop single

 

WOD:

4 rounds for time:

50ft handstand walk

5 squat cleans (205/125#)

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LEANFIT:

4 rounds for time:

500m row

15 burpee pull-ups

400m run

_______

DE:

10 rounds for time:

10 burpee pull-ups

400m run

Media:
Monday WOD, March 12, 2018