08 January 2017

Monday 09 Jan 17

01/09

STRENGTH: 

A is for Intermediate/Advanced and B is for Beginners

A) 4 sets not for time- 50 ft handstand walk then,
                        5 x 5 Back Squat @ 77% (Up 2% from last week.)
                 
B) Accumulate 3 minutes - handstand hold on wall (go for max time, then continue attempts for a total time of 3 minutes)  then
                       5 x 5 Back Squat @ 77% (Up 2% from last week.)

WOD:    

    Three rounds for time of:
                Run 400 Meters
                20 Kettlebell Swings (32/24 kg)
                Run 400 Meters
                10 Burpees

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