-Warm up-
10 minutes prior:
5 Push ups
10 Ring rows
15 Good mornings (with an empty bar)
5 minutes prior:
10 Squat Box Jumps
10 Stone-to-Shoulder
1 Rope Climb
-Gymnastics-
Every minute on the minute for 10 minutes:
1-5 Strict Handstand Push ups
-Strength-
Dead-lift: 40%x10, 50%x10, 60%x10
Complete on a 3 minute clock.
-Conditioning-
In teams of 3-4, complete as many rounds as possible in 15 minutes of:
135/95 Prowler Push, 60 feet
One person at a time pushes 30 feet, down and back
-Cool Down-
Quad Stretch, accumulate 1 minute each side
Butterfly Stretch, accumulate 2 minutes
Post all results to comments.
Olympic lifting vs WOD lifting, by our very own Nick Garcia
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