Wednesday - 12.19.12

Jesse James

Warm Up
2 Minutes
-20 Second Handstand Hold
-20 Second Rest
2 Minutes
-20 Seconds Back Extensions
-20 Seconds Rest


Technical - 8 Minutes
Turkish Get Up
*use your shoe - balance it on your fist.  Work on each step of the TGU.  Use the last minute to go heavy...perhaps even with a barbell.

WOD
10 HSPU / 7 Reverse Wall Walk / 20 Hand Release Push Ups
*pick one exercise only! 
 
-rest 60 seconds-

3 Rounds (5 minute cut-off)
30 Double Unders (x3 singles)
15 Pull Ups (3 rope climbs)

-rest 60 seconds-

7 HSPU / 5 Reverse Wall Walk / 15 Hand Release Push Up

-rest 30 seconds-

3 Rounds (5 Minute cut-off)
30 Double Unders (x3 singles)
15 USSR KB Swing (50 / 35)

-rest 60 seconds-

10 HSPU / 7 Reverse Wall Walk / 20 Hand Release Push Ups
*pick one exercise only!