Warm-up
3 rounds of
30 shoulder taps
200m run
*make the shoulder taps freestanding if possible, scale the # if need be. Pick up the pace for each run. 70-80-90%
Max Effort Handstand Push-ups
Every 2 Minutes for 14 Minutes
Minutes 0,4,8,12-SHSPUs
Minutes 2,6,10,14,- PHSPUs
Strength
Back Squat– Week 8 Day 1
1*5 65%
1*5 70%
1*5 75%
1*5 80%
Front Squat
1*5 60%
1*5 65%
1*5 65%
1*5 65%
WOD
“SQT”
3 rounds for time of:
10 snatches (95 / 65 lb.)
200-meter sprint
Top scores
Men- 3:14
Women 3:25