110816

Tuesday

Warm Up: 5 -7 mins
200m Run
1 length bear crawl
1 length crab walk
2 cartwheels (try 1 right, 1 left)
2 forward rolls
1 rope climb

Strength:If you have not done this before:
Pushup Test: Warm up with 1 set of max pushups.  No Knees allowed on pushups.

Scaling will be with plates/mats.

Set: 3 rounds of 5 to 8 pushups/HSPU's. Rest 2 to 3 mins between sets, and do mobility stretches between sets. If last week was succesful, add one more pushup/hspu per set

WOD:
10x1 Snatch for max weight
In between sets, accumulate 20 seconds in L-sit/L-tuck/bar hold

Extra credit:
Max distance handstand walk or max handstand hold against the wall
and/or
Max reps C2B pull-ups without letting go of the bar