12/26/17
WOD

20171226

Open Gym: 9:00 AM - 11:00 AM

Comp:

1. Handstand Pushups

For Time:

15 Strict Deficit Handstand Push-ups (4.5/3)

18 Strict Deficit Handstand Push-ups (3/1.5)

21 Strict Handstand Push-ups

24 Kipping Handstand Push-ups

2. Pause Front Squat + Front Squat

Build to a Heavy Complex

3. Conditioning

21-15-9:

Kettlebell Swings (70/53)

Front Squats (155/105)

Calorie Assault Bike

Rest 5:00

21-15-9:

Kettlebell Swings (70/53)

Front Squat (135/95)

Calorie Assault Bike

4. Row

3 Rounds:

:30 on / :30 off

1:00 on / 1:00 off

1:30 on / 1:30 off