Tuesday December 1st 2015

Skill: 

FITNESS: 

Zombie / Front Squats 

00:00- 5 Squats 50%

02:00- 5 Squats 62.5%

04:00- 2 Squats 75%

Rest 15 seconds

3 Squats 75%

Rest 15 Seconds 

5 Squats 75%

Rest 15 seconds

AMRAP Squats 75%

Then repeat 04:00 sequence after 5 min rest

PERFORMANCE

Over Head Squat - Build to a heavy single then two sets of 3 at 90% of Today's single 

 

WOD: FOR TIME: 

8 Handstand Push up's  (strict for CRX)

10 Power cleans 135/95 (155/105 crx) 

12 Toes to Bar

8 Hand stand push ups 

10 Squat Cleans 

12 Toes to Bar

8 hand stand push ups 

10 Squat Clean to Overhead 

12 Toes to Bar