January 27th 2017

STRENGTH AND CONDITIONING

21-15-9

Unbroken S2OH @ 80% of Strict press

(400m run penalty for putting bar down)

EMOM12

M1: Handstand walk progressions

M2: Pistol progressions

M3: Strict TTB progressions

M4: Rest

 

WOD

In pairs, relay style: 

(one partner completes round of nine, tags for other partner to complete 9 etc...)

9-7-5

S2OH @ 90% of strict press

OTB Burpees