8/20/15 Thursday

Performance

*Warm up will be provided by coach and consist of a lengthy shoulder and upper back smash and stretch techniques

A. AMRAP in 8 minutes of:

8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

8 Strict Supinated-Grip Pull-Ups

+

rest 4min

+

AMRAP in 6 minutes of:

15 Ring Push-Ups or hand Release Pushups

15 Box Jump-Overs (24″/20″)

+

Rest 4 minutes

AMRAP in 4 minutes of:

Row meters

 

Competition

Wod will be posted at gym