Wednesday 9, July 2014

Skill:

Handstand work

Strength:

Strict press
3-3-3 warm up
3-3-3+ 70/80/90%

then

KB over head tricep ext - arm locked out bicep as close to ear as possible, bend at elbow keeping KB close to skull and extend back
3x15

Stabilizer:

50 weighted supermans

Metcon:

20 min EMOM

Odd minutes = 1 round of Cindy
     Cindy = 5 pull ups
                   10 push ups
                   15 air squats

Even minutes
     50 double unders or 100 singles