Wednesday 150916

Overhead Squat- Heavy Double
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Competition:

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps
B.
Class metcon or Team Series WOD 4
C.

Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6-8 @ 21X1
Rest as needed
Chinese Planks x 60 seconds
Rest as needed