Wednesday

Lift

E.M.O.M. for 20 minutes every other minute

Even:

5 push press

Odd:

10 Heavy k.b. swings

Goal is to use a light to moderate weight on the push press, and work on speed overhead. Stay tight on the k.b. swings and try to keep your heels down to get the most power. 

 

Wod

12 minute Amrap

5 Hspu

10 Front rack lunges 135/95

30 Double unders

 

Post wod

Handstand walk practice. 

If you aren't comfortable being upside down, try doing wall walks, or handstand holds against the wall or shoulder taps against the wall.