WOD 12-4-12

Strength

Off day

Fitness

Noon – For Time

20 OHS ( 95 lbs.)

800m run

20 Front Squast (115 lbs) + 20 lbs increase

800m run

20 Back Squat (135 lbs.) +20 lbs. increase

800m run

results: 17:41 (run stiffened back)

PM:

Bear Complex 1 round of 8 reps at 125lbs.

Gymnastics

25 minutes total time

5 minutes of handstand walk practice

15 MD GHD situps in between each round

— Need to focus on weight towards fingers and forward motion, practice wall walks to help with strength and form.

 

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