March 20, 2013

Posted on March 19, 2013 by Matt

 

WEDNESDAYS WOD

 

Front squat 3-3-3-3-3-3 

 

*Begin the first set at approx. 80% of your 1rm front squat. Add a small amount of weight to each set if possible. Rest 2 minutes between sets. 

 

 -then-

 

For time:

8 Handstand push-ups

7 Muscle-ups

6 Handstand push-ups

5 Muscle-ups

4 Handstand push-ups

3 Muscle-ups

2 Handstand push-ups

 

*For HSPU, heels must be in contact with the wall and feet inside shoulder width at lockout. Head to ground at bottom.

*MU must begin with feet off the ground and arms locked out. Finish with arms locked out above rings.

*15 minute time cap.

 

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