Friday 141023

Vise / ViseDowntown

-Warm up-

10 minutes:

4 Rounds:
0:30 wall balls
0:30 rest

5 minutes:

25 Banded Good Mornings (SLOW)
25 Sit ups

-Gymnastics- 

EMOM for 8 minutes

Odd: 0:30 of pistols, alternating

Even: 30 feet Handstand walk

-Strength- 

Deadlift-

3 @ 70%, 3 @ 80%, 3+ @ 90%

Complete on a 3-minute clock.

-Conditioning-

For time:

8 deadlifts 155/105

7 hang power cleans

6 power snatch

8 pistols, alternating

7 muscle-ups

6 handstand push-ups, strict

6 deadlifts

5 hang power cleans

4 power snatch

6 pistols, alternating

5 muscle-ups

4 handstand push-ups, strict

4 deadlifts

3 hang power cleans

2 power snatch

4 pistols, alternating

3 muscle-ups

2 handstand push-ups, strict

-Cool Down-

400 meter walk

Post all results to comments.

Vise 2 Vise Relay 2014