Wednesday 6th Dec 2017

Warm – Up: 250 m run

then: 2 Rounds:
10 PVC Passthroughs
10 Good Mornings
10 Overhead Squats
5 Walk the Floors

Strength: Deadlifts

warm-up to:

5 x 3 @ 65 – 70% of 1 RM

MetCon:  Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups (6 HRPU)
3 cleans
6 handstand push-ups (12 HRPU)
3 cleans
9 handstand push-ups (18 HRPU)
3 cleans
12 handstand push-ups (24 HRPU)
6 cleans
15 handstand push-ups (30 HRPU)
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scale: Hand release push-ups x2

Men clean 185 lb.
Women clean 125 lb.

ENDURANCE WOD

2 Rounds for Time

200m run

100 jumping jacks

200 m run

75 mountain climber

200 m run

50 lunges

200 m run

25 sit-ups