Vendredi 3 mars 2017

A] Warm-up

B] Skills

take 15-20 minutes to practice 1-2 movements:

rope climb, double-unders, butterfly pull-up, kipping pull-up, handstand push-up, muscle-up, toes-to-bar or a weightlifting movement

C] Wod

5 sets of amrap 3 minutes / 1 min rest:

200m row

round 1: max shoulder-to-overhead @ 135/95

round 2: max handstand push-up or push-up

round 3: max toes-to-bar

round 4: max double-under

round 5: max front squat @ 135/95

Note: score each movement