June 30, 2015

A) Warm up

400 m run

3 rounds not for time:

20 m Handstand Walk

Skin the Cat x 4-6 reps

L-sit 30-45 seconds
B) Every 2 minutes on the minute for 10 minutes

Pause Jerk x 3 @ 80%

(Pause 1 second at the bottom of your dip before your drive out of the bottom.)
C) “Nancy”

5 rounds for time:

400 m run

15 Overhead Squats at 95-lbs/65-lbs
Optional accessory work:

D) 3 sets:

Ring Dip x 8-10 reps

60 seconds rest

Sit ups x 25 reps

60 seconds rest

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