December 3, 2013

Not For Time

1a. 4X3 Front Squat

1b. 9,7,5,3 Handstand Push-Ups

Example: 3 Squats and then 9 HSP, then 3 Squats and 7 HSP

For Time

Run 400 Meters

Then, 

3 Rounds 

20 Ring Dips

50 Double Unders or 150 Singles 

Then, 

Run 400 Meters 

Not For Time:

50 Toes-To-Bar or Knees-To-Elbows