Aug 2017

wod 20170817

“A:
2 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps

B:
EMOM 7 minutes, of:
Hollow/arch swings in pull-up bar x 5

+

EMOM 5 minutes, of:
Static hold (hanging) in pull-up bar x 20 sec

C:
For time:
Run 800 meters (as buy in)

21-15-9, of:
Push Jerk
Power Clean
Back Squat
* same weight on the bar for all movements

D:
3 sets, of:
Single leg RDL with Kettlebell x 10/10 reps
Barbell roll-outs x 6 reps”