July 3, 2018

 

a) WARM UP:

3 Rounds:

  • High knees to the end of the gym
  • High kicks back
  • 10 hollow rocks
  • 10 glute bridges
  • 10 lunges

 

b) STRENGTH: Deadlift

Alternating On the Minute x 12 (6 Rounds):

  • Even – 30 Seconds Max Strict Box Dips
  • Odd – 6-6-4-4-2-2 Deadlifts

** Score for max strict ring dips is your *lowest* round. Deadlifts are intended to be touch and go, building to a heavy set of 2 on the final round.

c) WOD:

12 min AMRAP:

  • 6 Strict Handstand Push ups
  • 9 Deadlifts (225/155)
  • 30 Double Unders

 

d) Gymnastic Practice

  • 10 Minutes of Handstand Walking Practice (wall walks, shoulder taps, obstacles, etc.)
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