141204

By 12/03/2014 wod No Comments

Connectivity:

5:00 Wrist Mobility

3×8 Each Arm, Handstand Straight Arm Hip Taps

Small Tap Levers 3×8

Strength:

Bench 5-3-1+ @ 75-85-95% of your TM.

or

3xME ring push ups.  If you can do more than 20 on the second round add weight to the third

BBG:

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible

Conditioning:

10:00 AMRAP of:

:30 HS Hold (or 30′ HS Walk)
30 Splits Jumps (each jump = 1 rep)
30 KBS 24/16kg

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