Friday, July 17, 2015

Richia, Kerry and Nadia!
Arm/Leg Swings
2 Rounds of:
10-15 DB Push Press
10-15 DB Straight-leg Deadlifts
10-15 KB Swings (light)

MOD   
Conditioning   
Run 4 x 400m
rest 1:00 between sets
Scale to 250m

WOD
Conditioning
CrossFit Games Open 15.4 Scaled
8:00 AMRAP of:
10 Push Press 95/63#
10 Cleans 115/73#

Scale up to:
CrossFit Games Open 15.4
8:00 AMRAP of:
3 handstand push-ups
3 cleans 185/125#
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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