Thursday 8.8.19

3 Rounds (25 Minute Cap)

800M Run
50 Wall Balls (20#/14#)
100’ Handstand Walk
100 Double Unders

Above & Beyond

Cool Down

2 Minutes Frog
1 Minute/Side Low Dragon
2 Minutes Standing Straddle

Strength

2 X 50

GHD Sit Ups
GHD Hip Extension

*Rest 1 Minute Between Sets

***If you are new to the GHD DO NOT do this volume***

Modify to 25 GHD Sit Ups to Parallel & 25 Hip Extensions

*Both with lots of breaks during and as much rest as you need between sets.

Endurance

EMOM 30

1: Ski 15/10 Cals
2: 20/14 Cal Row
3: Rest

Gymnastics

3 Rounds

100% of Max Unbroken Strict Handstand Push Ups
50% Unbroken Strict Handstand Push Ups but Kipping and with a 8/6" Deficit
- Rest 3 -

Then...

Crossover Symmetry - Iron Cap

Chelsea JungComment