April 5, 2016

April 5, 2016

dynamic :
5 minute clock :
a) single unders x 50
b) wheelwod.com burpees x 10
c) situps x 10

mobility :
a) partner tricep smash

 

partner wod
for time :
100 box jumps
50 handstand pushups
80 box jumps
40 handstand pushups
60 box jumps
30 handstand pushups
40 box jumps
20 handstand pushups
20 box jumps
10 handstand pushups

notes:

- 2:1 hand release push-ups for hspu.
- step ups(scale) for box jumps(RX)if needed.
- rx = 25 lb plates + ab mat
- partition reps as desired.
- 25 minute time cap.

 

optional, but recommended :
one mile run or 1600 meter row

write name and list your mile on the dry erase board.

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