6/4/15 Thursday

Performance

A. Every 3 minutes, for 15 minutes (5 sets):

Seated DB or BB Shoulder Press @ 2111; 6-8 reps

*Use the time between sets to stretch calves and hip flexors.

 

B. AMRAP in 10 minutes of:

10 Strict Handstand Push-Ups

10 Strict Pull-Ups (or one of the pull-up progressions)

20 Russian Kettlebell Swings (Heavy)

*If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.

 

Competition

Wod will be posted at gym