WOD Tuesday March 25, 2014

MOBILITY:  Banded hamstring opener

Warm Up:  10 min AMRAP

10 calorie row

10 OHS PVC

10 sots Press (PVC)

spiderman walk

5 box jumps

SKILL/STRENGTH:  10 min working on tripods, Hand stand, HSPU, one hand handstand, handstand walk

WOD:

5-4-3-2-1

500 m Row, 400 m Run, 30 air squats, 20 box jumps (24/20), 10 push ups

Rest 2 min then:

5 min to complete 30 reps of 1 of the following:

Muscle up, pull ups, KTE, TTB (your choice, can only choose 1)

Rest 2 min 

5 min to complete 30 reps of 1 of the following:

OHS (95/65)

HSPU

Wall walks

wall balls (20/14)  (10')