Monday, April 13 2020
Skill: EMOM 12
0:45 second Hollow Rock Hold
0:30 Handstand Hold
0:45 Plank
Strength: 5 Sets
3 Power Cleans + 2 Hang Squats Cleans + 1 Front Squat
DB/KB Strength: 4 Sets
20 Close Stance Goblet Squats
20 Wind Mills (10 per side)
20 Weighted Sit-ups
Body Weight Skill: EMOM 12
0:45 second Hollow Rock Hold
0:30 Handstand Hold
0:45 Plank
WOD: Home JT
For Time
21-15-9
Handstand Push-ups
Bench/Chair Dips
Push-ups
DB/KB WOD: For Time
10.9.8.7.6.5.4.3.2.1
Single DB Push Press
Push-ups
30 Double-unders after each set