Friday 1/8/15

A. 10 min EMOM

1st–5 Bench press

2nd–30s Double Unders


B. For Time 500m Row

At 10 minute Mark:

3 Rounds for time:

45foot handstand walk (down the turf once)

45 foot walking lunge (hold 1 KB by the handles at the chest with elbows down) 53/35

200m Run


C. 5x20s hollow rock/20s archrock


Scale HS walk with either 20 shoulder taps against wall OR 5 wallwalks

1 wall walk is chest on ground walk up wall until nose touches it.



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