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Wednesday 150225

IMG_5066
Kari L. holding a handstand like its her job. Looking solid Kari!
Standard Warm-up C - 3 rounds not for time (10 min cap)

L-handstand, 10 alt'g
Hollow/arch roll, 3 sec pause in each position, 2x each direction (8 total)
Wall balls, 8-10 reps, focus on perfect form - knees out, vertical torso - pick a weight you can do unbroken with perfect form

Fitness

A. 1 power clean + 1 push press + 1 push jerk + 1 split jerk, build to max in 10 min
+
3 sets @100% effort:
200m row
10 burpees
10 American KB swings, 24/16kg
20 cal AD
Rest/walk 8 min b/w sets

Notes:
- see below

Performance

A. 1 SC thruster + 1 PP + 1 PJ + 1 SJ, build to max in 10 min
+
3 sets @100% effort:
200m row
10 burpees
10 TTB
20 cal AD
Rest/walk 8 min b/w sets

Notes:
- sets at end should be ALL OUT; long rest periods so get after it
- TTB should be kipped and done UB or in 2 QUICK sets; if not possible do KBS

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