Friday 2.2.18

 Ryan T.l

Ryan T.l

Skill: 10 min.
Handstand Walks 4-6 x 25 ft.
or
Kicking up to a HS hold and weight transfers on hands - 4-6 x 20 - 30 sec hold
or
Shoulder taps in the plank position - 4-6 x 30 reps

WOD:
12-9-6 reps for time of:
Hang squat cleans 165/115
Burpee bar muscle-ups

SC: 
12-9-6 reps for time of:
Hang squat cleans 125/85
Burpee chest-to-bar pull-ups

OR

12-9-6 reps for time of:
Hang squat cleans 65/45
Burpee Ring Row

Men: 65 lb.
Women: 45 lb.

This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

 

 

Mandi Reading