Benchmark
Max Time in a Handstand
—You may walk around on hands. Scale = against wall (face wall)
Strength
3 Push Press + 3 Push Jerk + 2 Split Jerk (8 reps – from rack) – 5 sets
—1 set every 2 min. The 3 PP should feel almost like a 3 rep max. Heavier than last wk.
Conditioning
20 Min AMRAP – OPEN WOD 18.1
| RX | SC |
| 8 T2B | 8 Hang Knee Raises |
| 10 DB Hang CnJ 50/35# | 10 DB Hang CnJ 35/20# |
| 14/12 Cal Row | 14/12 Cal Row |
WOD Notes: Compare score to last year! Goal is 8+ rds.
Assistance
a) Weighted Plank – 8 sets: 45 on / 45 off (heavy)
b) One Arm High Pulls – 4×10 (each arm)
