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Pre-Wod:
Dynamic Group Warm-Up

Workout of the day for Tuesday, June 16th, 2015:

Gymnastic Progression:
5 rounds of the following 4 stations, 45 seconds per station:
1: Strict HSPU (Handstand Push-Up)*
2: Hollow Rocks (12, 18, 24, 36, 48, or 60 Reps)
3: Strict C2B (Chest-2-Bar)*
4: Arch Rocks (12, 18, 24, 36, 48, or 60 Reps)

*RX+ (For athletes who can perform 6 or more consecutive reps of HSPU or C2B)
Hit one consecutive set, keep reps the same for all 5 sets. Each week try to increase this by 1 rep per round.

RX :
AMRAP in 45 Seconds

Scaled:
• HSPU: AMRAP Strict Seated Press @ 70% of your 1RM Press.
• C2B: Max Chin-Up Hold + 5 Second Eccentric.

A.
For Time:
30 Clean & Jerk 135/95

Rest 2 Minutes, then:

B.
For Time:
Run 800M
Rest 1 minute
Run 400M
Rest 1 minute
Run 200M

“After Party”
3 rounds:
30 Toes-2-Bar
1 min pigeon, each side
1 min Cow stretch for shoulders

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