October 20, 2015

A) Warm up:
500 m row

3 rounds not for time:

10 Dowel pass through 

10 reverse grip dowel pass throughs

30 second wall facing handstand hold 

10 beat swings
B) Every 90 seconds for 9 minutes:

5 Strict dips at 3010
C) For time:

10 Strict handstand push-ups

20 Chest to bar pull-ups

30 Wall balls 20 lb/14 lb to a 10′ target

40 Box jumps 24″/20″

50 Snatch 75 lb/55 lb

60 Bar facing burpees

70 kettlebell swings 55 lb/35 lb

80 sit-ups

90 squats

100 double unders

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