7-8-13

Warmup


200 m run w/ bar

20 Press 45/35

20 Hang Power Clean 45/35

30 Back Squat 45.35

200 m run 

Skill


Handstand Work

Strength


5x1 Front Squat (not to exceed 90% of 1RM)

 

WOD


3 Rounds for Time

Run (1st Round: 400m, 2nd Round: 600m, 3rd Round: 800m)

30 Ring Rows

30 Push Ups

30 Squats w/ Med Ball

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