November 28, 2017

November 28, 2017

4 minute clock 

partner warmup 

3 red line shuttle run

* partners alternate a run to and back to the red lines.


strength :

squat clean - 5 minute warmup + every 30 seconds for 10 sets perform one rep @ 70-85%.


wod :

for time :

30 handstand pushups


notes :

rx+ = 50 reps.

level 2 = pike handstand pushups

level 3 = 50 hand release pushups 

5 minute time cap. 


rest 5 minutes


3 rounds 

2 minutes on/3 minutes off of :

5 pull-ups 

10 pushups 

15 air squats


notes :

- ensure chin over bar on pull-ups, chest to deck and lockout on pushups, full depth and hip extension on air squats. 

- rx+ = chest to bar pull-ups, plyo pushups, jumping air squats. 

level 2 = jumping pull-ups + pushups on knees

- score = all rounds added together. 

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