Skill WOD
HSPU
3 Wall Walks
30 Second Handstand Hold (kick up to the wall)
Then lower down into one slow negative
Rest
4 Rounds
Push Up
5 Negative Push ups (Slow and controlled decent)
15 Elevated Push Ups on a bar
30 Second High plank
Rest
4 Rounds
WOD
WOD
15 Strict Press
50 Double Unders
20 Burpees (touch a target)
15 Push Press
50 Double Unders
20 Burpees (touch a target)
15 Push Jerks
50 Double Unders
20 Burpees (touch a target)
Fitness: 75/55
Performance: 115/75
Open: 135/95
DRIVE – CFH 5:30pm
1 Min on 30 Seconds off
Max Cals on Rower
Max Wall Balls
Max Sit ups
4 Rounds
at 20:00 – Every 2 Minutes for 1 Round
Push ups
Dumbbell Tricep extensions
High Plank
