Wednesday 08.12.15

Strict Press & Deadlift:

4 X 10 @ 55%

Accessory Work: 3 sets (NFT)

:30 second hs hold, or handstand push-up practice

10 Single Leg Box Squat: (hold weight if possible)

15 hollow rocks

:30 second ring static hold: (l-sit/bent knee hold/hollow body)

WOD:

3 minute amrap

Rest 1 minute

5 minute amrap

Rest 1 minute

3 minute amrap

Pick up where you left of each time..

12 wallball shots (20/14)

10 hang power snatch (95/65)

8 over the bar burpees

6 kb swings (70/53)