April 4, 2017

April 4, 2017

dynamic :

9 minute emom of :

5 wall ball

10 sec handstand hold/plank

5 hanging leg lifts

- all reps performed in the minute.

for time :

100 anchored situps

notes : 

- 6 minute time cap.

back squats - 5 minute wu + 10 minute mom x 3 reps @ 60-65%. AFAP.

single arm seated OH press - 10 minute clock. 3 sets of 10. work on own.

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