10.12.2016 – Tying on my flying shoes

12
Oct

10.12.2016 – Tying on my flying shoes

Skill

EMOM for 5 m:

  • 20-30 s of Handstand Hold/HSPU/Wall walk

Strength

  • Option 1: Bench Press 2 x 3 @ 90%, 2 x 3 @ 80%
  • Option 2: Bench Press 3 x 5 @ 40-50-60%

Option 2 is for people competing this weekend.

WOD

  • 21 Thruster (95/65#)
  • 9 Burpee
  • 15 Thruster
  • 15 Burpee
  • 9 Thruster
  • 21 Burpee

Although an Rx weight is included, please choose a weight that will enable you to complete all Thrusters unbroken. If you break up the Thrusters, run 800 m.