Thursday 3-26-15

 In WODs

* Saturday Night Fever at 7pm. Come celebrate the end of the OPEN season by doing 15.5 and then enjoying a beverage for recovery. 

Warm up 

Coach’s Choice 

Skill 

Bench Press 

Handstand walk

WOD

A. Bench Press 3×12
Between bench sets – max rep strict pull ups

B. Back Squat 3×12
Between squat sets – max handstand hold/walk

——————

 Travel WOD

100 hollow rocks
 
then
 
15 second plank
1 push up
15 second rest 
 
30 second plank
2 push up
30 second rest 
 
45 second plank
3 push up
45 second rest 
 
1 minute plank
4 push up
1 minute rest
 
1 minute plank
5 push up
1 minute rest
 
45 second plank
6 push up
45 second rest 
 
30 second plank
7 push up
30 second rest 
 
15 second plank
8 push up
15 second rest
 
then 
 
100 sit ups

 

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