Wednesday 10/21/15 - Build your core, then use it.


MAIN WOD M:1 6 Rounds, Not For Time: 5 Strict Handstand Pushups 10-15 second L-Hold on Rings 15 Hollow Rocks Deficit ← Strict HSPU → Strict + ABMAT → Push Ups L-Hold on Rings → Boxes → Tuck Hold M:2 15-12-9-6-3 For Time: Overhead Squat, 95#/65# Russian Kettlebell Swing 70#/55# ​Sit-Up

VIRTUOSITY V:1 Warm Up V:2 Learn

V:3 Review: Jerks (Split/Power), Cleans, Double Unders

V:4 8:00 AMRAP 3..6..9..12..15.. S2OH Power Cleans ​Double Unders x2

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