June 25, 2019

June 25, 2019

warmup :

3 rounds : 

100 meter run 

10 half kneeling single arm press (left and right arm)

10 single leg RDL (left and right leg)


3 seperate sets, individually for time of :

for time : 
5 rounds of :
5 power cleans 165/115
5 handstand pushups 


notes :

- RX+: 185/125, deficit HSPU 4/2 inch
- level 2: 135/95, db push press 50/35
- level 3: 95/65, pike push ups

- 8 minute time cap.
- 3 minute rest at conclusion of wod


Back Squat- 10 minutes to build to heavy 5 reps

notes :

- goal is to hit 75-80%

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