August 25, 2015

A) Warm up
400 m run3 rounds not for time:

30 second Freestanding handstand Hold

10 Superman’s

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

Snatch 

(Increase by 10 lbs/5 lbs every minute)
C) 12 minute AMRAP

Deadlift 185 lbs/115 lbs x 10

15 Wall balls 20 lbs/14 lbs

20 Double Unders

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