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Sunday 7/7/2013 WOD

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Warm up:
500m ski
3 rounds:
10 pvc pass throughs
10 good mornings
10 duck walks w/ pvc (5 forward 5 back)
 Dynamic stretches
Skill:
Handstand push ups
Level 1: practice kicking up/holding hanstand/negatives
Level 2: 7 mins every minute on the minute:
2-4 HSPU
Training:
level 2
For time
21 hspus
21 sdhp (95/65)
750m row
15 hspus
15 sdhp
500m row
9 hspus
9 sdhp
250m row
level 1
21 push ups
21 SDHP (55/35lbs)
750 meter row
15 push ups
15 SDHP
500 meter row
9 push ups
9 SDHP
250 meter row

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