Warm-Up:
3 Rounds:
3 Handstand Push-ups
5 Squats
7 GHD Sit-Ups
3 Handstand Push-ups
5 Squats
7 GHD Sit-Ups
Dynamic Warm-up
WODs:
Strength:
Press 3x3 or 3x5
MetCon:
"GI Jane"
100 Burpee Pull-Ups for time
OR, if you can do GI Jane sub 12 mins:
Max Burpee Pull-Ups in 12 mins, with a 20# vest
100 Burpee Pull-Ups for time
OR, if you can do GI Jane sub 12 mins:
Max Burpee Pull-Ups in 12 mins, with a 20# vest
Endurance:
Rest or work on POSE technique
Pics: Stone Shoulders
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