7-8-14

7-8-14

Warm Up

4-4-4-4-4-4
Back Rack Lunge Steps (alternating 2/2)

Skill:

Handstand Push Up

WOD:

For Time:
30-20-10
Kettlebell Front Rack Lunges Steps (alternating) (53/35)
Handstand Push Up

 

ONE Nation Competitors:

RCF1 WOD +
Snatch Deadlift + Hang Power Snatch + Full Snatch, heavy single

After Bash:

Surprise Partner WOD with New Toys!
(Alternating Rounds)
In Teams of 2:
10 Rounds For Time:
25m Yolk Carry
10 Box Jump Overs (24″20″)

*Add Moderately Heavy Weight to Yolk if Comfortable

Travel WOD:

30-20-10
Weighted Lunges Steps (alternating)
HSPU or Push Ups
*Find a weighted object and lunge with it!

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