Friday 3.20.15 WOD

Max Effort Lower

Strength

Front Squat (1RM with 2sec pause)

WOD

“CrossFit Games 15.4”
8 minutes of:
3 handstand push-ups
3 cleans (185,125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled:
8 minutes of:
10 push presses (95,65)
10 cleans (115,75)

Extra Credit

3 Rounds
30sec. Scissor Kicks
10sec. Rest
30sec Plank
10sec Rest
By | 2016-10-20T15:18:10-04:00 March 19th, 2015|WOD|Comments Off on Friday 3.20.15 WOD