Friday 140926

Vise / ViseDowntown

-Warm up-

10 minutes: 

12-9-6
Burpees
Deck Squats
Jumping Jacks

5 minutes:

2 Rounds:
15 GHD back extensions
10 Wall balls

-Gymnastics- 

8 minutes of free-standing handstand practice.

-Strength- 

Deadlift- add 5# to your training max if you were successful with previous cycle.

5@65%

5@75%

5@85%

Complete on a 3 minute clock.

-Accessory work-

2 rounds, not for time:

200 meter single dumbbell front rack carry 70/50

50 abmat sit-ups

-Cool Down-

Yoga Pose-Cobra
Yoga Pose-Downward Dog

Post all results to comments.

Sladderday, Lizzy and Jordan 525#