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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

Wednesday, 17 January 2018 00:00

20180117

Skill:
Every 30 seconds for 10 minutes:
Handstand
-Squeeze your glutes and grab the floor
-Keep head neutral (looking at opposite wall)
-Use the wall as needed but tap your feet off the wall if possible

WOD:
Three 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then Double-Unders
From 2:00-3:00, Dumbbell/Kettlebell Push Jerks (35/25)
From 3:00-4:00, Pull-Ups
From 4:00-5:00, Dumbbell/Kettlebell Hang Squat Cleans (35/25)

Rest 5 minutes between rounds.

Published in WODs

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