Tuesday 7-16-13

 In WODs

 Warm Up

5 min. Shoulder Mobility

3 Rounds:

10 Wall Squats

10 Good Mornings (45/35)

5 Pull Ups

5 Push Ups

Skills

Deadlift

HSPU

Push Jerk

Split Jerk

WOD

A. Max Unbroken Pull Ups

B. For time:

“Diane”

21-15-9
Deadlift (225/165)
Handstand Push Ups

C. EMOTM for 10 min

1 Push Press + 1 Push Jerk + 1 Split Jerk

weight should be light, but heavy enough to give feedback and feel

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Travel WOD

15 sec plank
15 sec rest
15 sec handstand
15 sec rest
30 sec plank
30 sec rest
30 sec handstand
30 sec rest
45 sec plank
45 sec rest
45 sec handstand
45 sec rest
1 min plank
1 min rest
1 min handstand
30 sec rest
max time plank
30 sec rest
max time handstand
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