WOD Thurs 7-27-17

CROSSFIT

STRICT GYMNASTICS
Part #1 – Strict Handstand Pushups
estimated/current Max Strict Handstand Pushups
then
7 Unbroken Sets of 30% of Max Strict HSPU

FIFTH WHEEL"
“Fifth Wheel” Part #1
In a 5:00 Window…
7 Rounds of “The Chief” (95/65)
Max Calorie Assault Bike in Time Remaining
Rest 5:00
“Fifth Wheel” Part #2
In a 5:00 Window…
6 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike in Time Remaining
Rest 5:00
“Fifth Wheel” Part #3
In a 5:00 Window…
5 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike in Time Remaining
1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

Additional work:
Midline
Alternating Tabata (8 Sets of :20s on / :10s off)
Hollow Rocks
Superman Rocks

HIT-CON

400m for time

Rest/reset
300 double understand

Rest/reset
200 mtn climbers

Rest/reset
100 sit-ups

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