Friday (2016MAY06)

-Everyone loves handstand walks!

GYMNASTICS:

100′ Handstand Walk

If you cannot handstand walk, do 50x Shoulder Taps (Nose & Toes).

ADVANCED: 10/7 Calories Airdyne for every break…if you are in-between advanced and nose-to-toes, do 10/7 Calories Airdyne every 3rd break.

WOD: 

1000M Row (Buy-In)

21-15-9x

Back Squat (205/135#)

Box Jumps (30/24″)

500M Row (Buy-Out)

Weightlifting:

Power Snatch EMOM x1

Start at 50% 1RM and work up till you miss 2 consecutive lifts.

Power Clean + Push Jerk EMOM

Start at 60% 1RM and work up till you miss 2 consecutive lifts.

Banded 2nd Pulls

4×8

L- Sits

3xME