08.20.2014

WARM- UP

5 EMOM

1 ROUND OF CINDY



FITNESS

1)3X5 FLOOR PRESS

2)3X10 STRICT SUPINE PULL-UPS

2 ROUNDS NOT FOR TIME: 

5OOM ROW

1:30 MAX HOLLOW ROCKS



PERFORMANCE

1)5x3 1-1/4 FSQ + 1 PUSH JERK

2a)3xME STRICT SUPINE PULL-UPS

2b)3xME HANDSTAND PUSH-UPS



WOD

FOR TOTAL TIME



3 rounds

10 DEADLIFT @ 135/95

10 TOES TO BAR



REST :30



3 rounds

10 POWER CLEAN @ 135/95

10 HR PUSH-UPS



REST :30



3 rounds

10 BURPEES TO TARGET

20 DOUBLE UNDERS