July 31, 2018

 

a) WARM UP:

3 rounds of:

  • Run 100m
  • 20 jumping jacks
  • 10 empty bar deadlifts
  • 10 air squats
  • :20 sec wall stretch
b) WOD:

2 Rounds For Time:

  • 10 Bar Muscle ups (scale: jumping bar muscle ups)
  • 20 Deadlifts (225/155)
  • 30 Bar Facing Burpees
  • 40 Wall balls (20/14->10/9’)

 

c) SKILL WORK:  Handstand walks / wall walks and shoulder taps

  • Take 10-15 mins working on some handstand walk skills – free standing, shoulder taps, etc.  Mix in double under practice.
Posted in WOD