August 13, 2015 

August 13, 2015

Warm Up-

3″ Turkish Get Ups, then:

5″ AMRAP (Warm Up Pace):

10 Strict Press w Barbell

:30 Pull Up Bar Hang

10 HSPU

:30 Handstand Hold

Strength-

Every 2min for 16min (8 sets)

3 Push Press + 2 Power Jerk + 1 Split Jerk

*Increase across sets, finishing with AHAP for this complex

WOD-

12″ EMOTM:

Even: 20sec Max rep HSPU + 20sec Handstand hold + 20sec rest

Odd:  20sec Max rep Strict Pull Ups + 20sec Bar hang + 20sec rest

*Count Total HSPU, & Total Strict Pull Ups