Fri., May 13, 2016

WOD:

A.
Four sets of:

Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

CW: 100# FS

LW: 95# FS

B.
Five sets for max reps of:

30 seconds of Ring Dips  Supine Pull-ups
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)  Step Overs
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds

CW: 71, 55, 82

LW: 65, 48, 92