crowet2b

WARM UP:

400 M. Row or Run

Then:

2 Rounds

10 Pass Through’s

10 OHS

10 Good Mornings

10 Inch Worms

20 Sec. Handstand Hold

Then:

Shoulder & Hip Mobility

SKILL:

HSPU Work

*Find proper measurement for HSPU

**Work the new HSPU standard.

LIFT:

Clean 

10 x 1 

*Work up to a tolerable single at or above wod weight.

WOD:

“15.4”

AMRAP 8

3 HSPU

3 Cleans (185/125)

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans

*Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

SCALED:

AMRAP 8

10 Push Press (95/65)

10 Clean (115/75)

POST WOD:

Mobilize & Stretch

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