Monday 23rd March 2015

Warm-up: 10 slow low Push-ups > 10 Bench-jumps > 10 DB Push-up Row > 10 Jump-over Burpees
> 20 DB Push-up Row (up weight) > 20 Bench Jump-overs
Strength: DB Chest Press: 6-6-6-6-6

WOD: Workout "15.4"
Complete as many reps as possible in 8 minutes of:

RX
3 handstand push-ups > 3 cleans
6 handstand push-ups > 3 cleans
9 handstand push-ups > 3 cleans
12 handstand push-ups > 6 cleans
15 handstand push-ups > 6 cleans
18 handstand push-ups > 6 cleans
21 handstand push-ups > 9 cleans
 ...etc: add 3 reps to HSPU each round, and 3 reps to the clean every 3 rounds
84/56 kg

SCALED
10 Push-Press > 10 Cleans
PP: 43/29kg
Clean: 52/34kg

Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight, shoulders extended and your thumbs touching. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed