18 February 2014 – “5 X 12”

Warm-up: 2 Rounds: Row 500 Meters, 10 Burpees, 10 Push-ups

Skill:  Handstand Holds: 3 Rounds:  1:00 HS Hold, :30 Rest

Strength: Push Jerk (Dip, Drive, Sit, Stand-up):  3,3,3,3

Perform 20-25 Sit-ups in between sets

 

WOD: “5 X 12”

5 Rounds:

12 WallBall (20/14)

12 Mountain Climbers (1 on each leg)

12 Russian Twists with Wallball (20/14)

12 Hand Release Push-ups

 

Cool Down:  3 Rounds:  20 Hollow Rocks, 10 Supermans

2-18-2014