July 9, 2019

 

a) WARM UP:

  • run 400 meters 
  • 20 box step ups 
  • 20 ring rows 
  • 20 pushups 
  • accumulate 1 minute handstand hold 

 

b) SKILL:

Every Minute for 15 minutes 

  • Minute 1) 10 rebounding box jumps
  • Minute 2) 10 plyometric pushups 
  • Minute 3) 3-5 Strict handstand Pushups 

* scale as per your coach

 

c) WOD:

21-15-9

  • Handstand push ups
  • Pull ups (Rx+: c2b)

After every round, run 400m

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