Wednesday 08.26.15

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HEALTH
A. 4 Sets of:
DL (8, 6, 4, 2 reps)
3 Rotating Box Jumps each side
Hollow hold practice (10 to 15 sec)

B. 4 Sets of:
HandStand Hold/practice x 80 to 90% of max hold
10 Lying Barbell Hip Raises
10 ½ Kneel banded Rows (two hands)
10 Hanging Leg raises
-No rest but not metcon

C. For time (10 min cap)
Row 1k
30 Wall Balls
30 KB swings
30 Burpees in remaining time

FITNESS
A. 10 Sets of:
3 DL’s
*Exactly 60 Seconds rest B/W Sets

B. 10 Minutes of: “Nate”
2 MU’s
4 HSPU’s
8 KB’s 2/1.5 pood

C. For Time: 8 Minute Cap
25 Wall Balls 20/14
25 Box Jumps 24/20
25 Buprees
25 Cal Row

UA-12574818-1