Tuesday, 3/29/16

1) Conditioning

4 Rounds

15 Box Jumps (24/20; 20/16); 15 Step-ups (24/20; 20/16)

12 Deadlifts (225/155; 185/130; 150/105; 115/80)

9 Handstand Push-ups; 3 Handstand Push-ups+6 push-ups; Wall walk+9 Push-ups; 9 Push-ups

2) Conditioning

4 Rounds

18 Wall Balls* (20/14; 14/10; 10/6)

12 Kettlebell Swings (53/35; 44/26; 35/18)

6 Muscle-ups; 6 Jumping Muscle-ups; 3 Pull-ups+3 Rings Dips; 3 Jumping Pull-ups+3 Jumping Ring Dips

*Guys throw to 10 ft (backboard); Girls to 9 ft (hit post a foot above the pull-up bar hole, or just below the backboard)

3) Skill (Extra Credit)

4 Rounds

Every 2 min.

Wall walk into handstand hold (nose and toes to the wall); hold handstand for 10 seconds; handstand walk as far as you can up to the other side of the garage