August 2, 2016

Posted Aug 1st, 2016 in WOD

A. EMOM 15
Development
1 - 7-10 pull ups
2 - 8/8 split squats
3 - 5-10 handstand push ups / :30 handstand hold / pike push ups

Fitness
1 - 5-8 chest to bar pull ups
2 - 8-10 pistols
3 - 5-10 strict handstand push ups OR 30-40 ft handstand walk

Performance
1 - 2-5 muscle ups
2 - 10-14 pistols
3 - 30-40ft handstand walk

B. Buy in
100 double unders
50ft sled push
Then...
2 rounds
50 jump squats
40 sit ups
30 push ups
20 broad jumps
Buy out
100 double unders