Monday WOD 13-7-15
July 12th, 2015
Jason Khalipa – Thank you to CrossFit.com
WOD – Monday, 6/7/2015
WOD
[A] 10 rounds for time of:
5 Front Squats, 92kg (65kg)
5 Parallette Handstand Push-ups (Use Dumbbells on 15/20kg plates – abmat between plates)
Skill: 2 min max effort DU
Warm Up: Dynamic WU + Barbell Complex + 10 (5 sec hold) hand stands against wall
Barbell training:
10 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch – 70% 1rm
10×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep.
[COMPETITION TRAINING]
[B] For time:
400m Farmers Walk (Kettlebell), 32kg (24kg)
200m Double Kettlebell Front Rack Carry, 32kg (24kg)
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