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May 4 2017

3
May

May 4 2017

May 4 2017

SKILL
Every 1 min for 16 mins, alternating between:
Handstand Hold, 30 mins
Run, 100 m
Wall Sit, 30 secs
Rest 1 min
*Plank can be substituted for Handstand Hold.*

WOD(s)
Running Clock, starting at 0:00:
A) As many reps as possible in 10 mins of:
20 Kettlebell Swings, 70/53 lbs OR 53/35 lbs
20 AbMat Sit-ups
*Every 2 minutes: 5 burpees*
Rest for 2 minutes then start WOD B on minute 12.
B) 3 rounds for time of:
15 Wall Balls, 20/14 lbs, 10/9 ft
3 Wall Walks

EXTRA CREDIT
Run 1 mile