10-31-2013

Warm up

3 Rounds

5 Jumping Squats

10 Jumping Jacks

10 Push-ups

20 sec Handstand

Skill

Handstand Work

Kick up to wall 10-15 sec hold

Vertical body focus

Strength

PUSH PRESS Ladder:

Male: 65x3, 85x3, 105x3, 115x3, 125x3, 135x3, 145x3, 165x3, 175x3, 185x3, 195x3, 205x3

Female: 45x3, 55x3, 65x3, 85x3, 95x3, 105x3, 115x3, 125x3, 135x3

Select any five sequential sets. If the fifth set is not completed repeat first set twice. DO NOT MISS REPS.

WOD

10 Min AMRAP

30 Double Under

15 Power Snatches 75/55

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