Tuesday, 30 May 17

Warmup:
Run 200 meters
6 Pike handstand push-ups on box
6 Knees to elbow
30 seconds Handstand hold against wall or free standing
9 Arms (over and back)
30 seconds Rope knees to chest hang
9 Downward dog push-ups
9 Rope pulls (sitting to standing)
9 Sots press (PVC or bar)
9 Handstand shrugs

WOD:
For time: 15 Push Press, 0.75x bodyweight 5 Rope Climbs, 15 ft 12 Push Press, 0.75x bodyweight 4 Rope Climbs, 15 ft 9 Push Press, 0.75x bodyweight 3 Rope Climbs, 15 ft 6 Push Press, 0.75x bodyweight 2 Rope Climbs, 15 ft 3 Push Press, 0.75x bodyweight 1 Rope Climb, 15 ft