Viernes 03 Mayo

Warm Up


200m run-10 zercher squat

200m run- 10 front squat

200m run- 10 back squat


Back squat 3 reps ( 2 sec pause down)


Met Con

On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold
2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.

End Of The Wod

Core training