07 Apr 2016 – WOD

WORKOUT OF THE DAY

A) Gymnastics Strength
EMOM x 21
Minute 1: 5/3 Strict handstand push-up
Minute 2: 30 second hollow hold
Minute 3: 7/4 Strict Chest to bar pull-up

*Modifications:
Strict HSPU: Chest to wall walk / Seated KB strict press
Strict pull-up: Box chin-up / Negative


B) Conditioning
Every 3 minutes for 15 minutes:
400m Run
10 Burpees to target