* Going to the Games and T-Shirts HERE

WOD:

1) Snatch: Build to a Heavy Single

Spend 20 minutes to build to a heavy single. All reps full squat.

2) Clean and Jerk: Build to a Heavy Single

Spend 20 minutes to build to a  heavy single. All reps full squat and split jerk.

3) 5 rounds AQAP:

400m Run

20 Pull-ups

10 Thrusters 135/95

4) Rope Climbs: 15 @ 15ft

Keep track of total time to complete.

5) Handstand Walk: 10 minutes Practice

Work on any facet of a a Handstand Walk/Hold.

6) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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