Friday 3.20.15

Main - Group WOD


Warm up (No Measure)


1. Crossover symmetry


2. Wall Walks, 3 sets, one wall walk


3. Hollow rocks, 2 minutes of work (accumulated).

Metcon (AMRAP - Reps)


Workout 15.4



8-minute AMRAP:



3 handstand push-ups


3 cleans


6 handstand push-ups


3 cleans


9 handstand push-ups


3 cleans


12 handstand push-ups


6 cleans


15 handstand push-ups


6 cleans


18 handstand push-ups


6 cleans


21 handstand push-ups


9 cleans


Etc., following same pattern



M 185 lb. F 125 lb.



Scaled Version



Complete as many rounds and reps as possible in 8 minutes of:


10 push presses


10 cleans



Men push press 95 lb. and clean 115 lb.


Women push press 65 lb. and clean 75 lb.

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