Wednesday, 24 May 17

Warmup:
Row 500 meters
5 Downward dog push-ups
5 Cossack squat (each side)
5 Pistol roll
20 Handstand shrugs
10 yards Pigs on ice skates
10 yards Knee hugs
20 Arms (over and back)

Strength:
Push Press 1x3 at 70% 1RM Push Press 1x3 at 80% 1RM Push Press 1x3+ at 90% 1RM Rest as needed between sets.

WOD:
10 min AMRAP
10 Deficit Handstand Push Ups, 6/3 in 20 Row Calories 30 Pistols (alternating)