August 5, 2015 

August 5, 2015

Warm Up-

3″ Jump Rope, then:

5″ AMRAP (Warm Up Pace)-

10 Floor Press w/ Barbell

:30 PVC Pass Throughs/Wrap Arounds

2 Wall Walks

:30 Handstand Hold

Strength-

Every 3 minutes, for 15 minutes (5 sets):

3-5 reps Bench Press  w/ 20X1 Tempo (Goal is to try for 5 each round)

*During rest complete 30-45 sec Weighted Plank Hold (weight on back)

WOD-

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

*400m Run after each Round