8-30-2016

Skill A.

3 rounds of Hypoxic KB swings 53/35 immediately into a 75 unbroken double unders

*if you hit you have to redo the swings

rest 1 min between roundsany miss on the double unders means that you must redo the kb swings

Lift

8 x 1 Split Jerk

1-4 70%-80%
4-8 80%-90%

in 2 mins
15 bar facing burpees
then max push press @185/120#

rest 1 min

in 90 seconds
12 barfacing burpees
then max push press @165#/110#

in 60 seconds
9 bar facing burpees
then max pushpress @145#/100#

Skill B

5:00 accumulate as much time as possible holding a handstand completely still

Focus on finding the balance point despite the shoulder fatigue

WOD

Unbroken sprints
20 toes to bar
20 kb swings @70/53
Time cap 90 seconds

rest until 2:00

18 toes to bar
18 kb swings
90 second time cap

rest until 4:00

16
16
90 second time cap

rest to 6:00

14
14
90 second time cap

rest to 8:00

12
12
60 second time cap

rest to 9:30

10
10
60 second time cap

rest to 11:00

8
8
60 second time capPenalty for not going unbroken is 5 burpees then continue