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WOD - Saturday, 11/25/2017

WU:

3 RFQ:

7 OHS (empty bar)

:20 Handstand Hold

:10-:20 L-sit hold (Rx = rings)

A. Strength: OHS (15:00)
3 mins to warm up...
Every 2 minutes for 10 minutes (5 sets)
5 OHS - Increase weight each set.
Rest 2 minutes
1 x 10 @ 85% of heaviest 5.

B. Conditioning: (15:00)
4 rounds:
AMRAP 3
10 C2B
10 OHS (95/65)
10 T2B
ME Burpees over the bar.
Rest 1:00 between rounds

Record each round’s Burpees.

Extra Credit: Curls/Upper Back

DB Bicep Curls
3 x ME

DB Bicep Hammer Curls

3 x ME

Banded Face Pull

3 x ME

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