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


- 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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