Saturday, 1 November 2014

Flip & Smash

Pre:
2 x 30 sec headstand
2 x 10 handstand attempts

WOD:

1/
3 x 10 sec L-sit hold each leg (1 leg tucked, 1 leg out) 
3 x 5 HSPU (strict)
3 x 10 tree branch pull-ups

2/
2 rounds for TIME of:
10 single KB clean & military press each arm @16kg
10 hollow rocks
10 single KB snatch each arm @16kg
10 KB renegade rows @8kg

6.20

3/
1 min of each:
tyre flip
tyre smash with sledgehammer (right)
tyre flip
tyre smash with sledgehammer (left)

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