WOD for 12/12/17


A. Strict Handstand Push-ups
– 17 Strict HSPU (12 Deficit Strict HSPU 4.5/3)
*Rest 1:00 (rest 1:10)
– 15 Strict HSPU (10 Deficit Strict HSPU 4.5/3)
*Rest :45 (rest 1:00)
– 13 Strict HSPU (19 Deficit Strict HSPU 4.5/3)
*Rest :30 (rest 0:50)
– 11 Strict HSPU (8 Deficit Strict HSPU 4.5/3)
*Rest :15 (rest 0:40)
– 9 Strict HSPU (7 Deficit Strict HSPU 4.5/3)
*(rest 0:40)
(6 Deficit Strict HSPU 4.5/3)
**RX Stops at 9, Comp stop sat 6)

B. AMRAP 3:00
– 3 Cal Bike/Row, 3 Bar-Facing Burpees
– 6 Cal Bike/Row, 6 Bar-Facing Burpees
– 9 Cal Bike/Row, 9 Bar-Facing Burpees

*Rest 3:00

AMRAP 4:00
– 3 Cal Bike/Row, 3 Bar-Facing Burpees
– 6 Cal Bike/Row, 6 Bar-Facing Burpees
– 9 Cal Bike/Row, 9 Bar-Facing Burpees

*Rest 4:00

AMRAP 5:00
– 3 Cal Bike/Row, 3 Bar-Facing Burpees
– 6 Cal Bike/Row, 6 Bar-Facing Burpees
– 9 Cal Bike/Row, 9 Bar-Facing Burpees

Additional Conditioning:
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

Olympic Lifts