Friday 141031

Vise / ViseDowntown

-Warm up-

10 minutes:

5 Rounds: 
5 Wall balls
5 Ball slams

5 minutes:

20 PVC Pass throughs
20 PVC Good mornings
20 Russian twists

-Gymnastics- 

EMOM for 8 minutes

Odd: 4-6 strict Chest-to-bar pull-ups

Even: practice static handstand holds

-Strength- 

Deadlift-

5 @ 75%, 3 @ 85%, 1+ @ 95%

Complete on a 3-minute clock.

-Conditioning-

For time:

100 Double-unders

Then, 3 rounds of

3 rope climbs

15 burpee box jumps 24/20

-Cool Down-

Cat/Cow Stretch

Post all results to comments.

Jennifer + 1.  Deadlift.