Warmup 10 Min.!
3 Rounds not for Time:
-30 Sec HS HOLD
-Broad Jump L.O.G.
-30 Sec. Hollow Rocks
with the remaining time Stretch out: Tip Toes, Spider Walk etc.
Strength: Push Press 16 Min.
Competition/Fitness: work up to a heavy triple and then across 3-3-3-3 Heavy and Excellent. Cannot Drop the Bar.
20 Min Amrap.
10 Push Press
10 KB Swings
10 Box Jumps
Competition: 50/30kg, 24/16kg, 24″/20″;
Fitness: 40/20kg, 16/12kg, 24″/20″; Choose weights which let´s you move unbroken throughout the whole WOD!
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