08202015- Squat/Jump Rope/Pull

Strength/Skill:

Every 90 seconds for four total sets of each movement:

Movement 1: Pendlay Row x 6-8 reps

Movement 2: Handstand Push Up x 3-6 or Handstand Hold x 30 seconds

Workout of the Day:

Function:

Complete as many rounds as possible in 11 minutes of:

15 Wall Balls

60 Single Unders

10 Perfect Push Ups

Performance:

Complete as many rounds as possible in 11 minutes of:

10 Thrusters (115/75 lbs)

60 Double Unders

3 Muscle Ups