12/30/14 Tuesday

Performance

2 x 40-60 sec hands and feet hollow hold

3 sets:
30sec nose to wall HS hold
10 weight shifts
10 shoulder taps
10 straight arm hip taps

+

5 sets each, alt. rounds with partner:
5 deadlift (115/75)
4 hang clean (115/75)
3 s2o (115/75)
Row 300m/250m

Competition

Wod will be posted at gym