Wednesday 9.7.16

FOUNDATIONS
A. 20 minutes of mobility
B. 10 minutes to practice wall handstand/box HSPU
C. Every minute on the minute for 14 minutes:
minute 1 - 30 seconds ME box HSPU
minute 2 - 30 seconds ME ring rows

GPP
A. 20 minutes of mobility
B. 10 minutes to practice HSPU
C. Every minute on the minute for 14 minutes:
minute 1 - 30 seconds ME handstand push-ups
minute 2 - 30 seconds ME strict pull-ups

COMPETITION EXTRA
Every minute on the minute for 12 minutes: speed deadlift x 3 reps @ 80% of 1RM