wod

7.29.16 CrossFit Workout WOD Parker Lone Tree CO

By 07/28/2016 No Comments

Warm-up

10 Minute EMOM-

5 Burpees

5 Pushups

5 Air Squats

*Hold bottom of squat for remainder of minute

A. Strict Gymnastics-

20 Minute AMRAP (For Quality)

10 Strict Pull-ups

10 Strict Handstand Pushup

30 second Ring Support Hold

100m Farmer’s Carry (Heavy as possible)

**Scale this to perform a smart number of strict handstand pushups each round as you will also be doing HSPUs in today’s WOD.  Goal is to get 4-6 good quality sets in without wearing out your shoulders to failure.

B “Diane” 21-15-9

Deadlift (225/155)

HSPUs

Shean

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