WOD 10.08.2016 Saturday

Strength

Front Squat

  • Heavy Triple
  • 90% of heavy triple x 3
  • 90% of heavy triple x 3
  • 90% of heavy triple x 3
  • 3 x 5 strict deficit Handstand Push-ups (3 sec negative)

* Sub 3 x :30 handstand hold

Partner WOD

3 Rounds for Time

  • 75 Wallball, 20/14# to 9′
  • 50 Pull-ups
  • 25 Clean and Jerk, 135/95#

Individual
3 Rounds for Time

  • 30 Wallball, 20/14# to 9′
  • 20 Pull-ups
  • 10 Clean and Jerk, 135/95#