Skill:

Handstand Holds

1-minute hold, rest 1-minute

 

5 rounds for quality

 

Conditioning:

“300 point FGB”

20 Calories Rowed

20 Wall-Ball Shots (20/14) @(10/9′)

20 Sumo Deadlift High-pull (75/50)

20 Box Jumps (20″)

20 Push Press (75/50)

Rest exactly 1 minute

 

3 rounds for time*

*If you are able to complete this in less than 17 minutes, counting the rest between rounds 1&2 and 2&3, you are able to achieve 300+ on Fight Gone Bad

 

Compare to Saturday, 20 July 2013

 

Mobility:

Plantar Surface Mobilization – 1:30/foot

T-Spine Smash – 2:00

Banded Bully – 1:30/arm

 

 

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