June 17, 2017

CROSSFIT
Skill: Handstand Push-ups
*10 minutes to practice HSPU. If proficient, practice working from a deficit (4″/3″)
Deficit Handstand Push-ups
Max set (4″/3″)
Conditioning: For Time
Brehm
For Time:
10 Rope Climbs, 15″
20 Back Squats, 225#
30 Handstand Push-ups
40 Calorie Row
*In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006

CROSSFIT 101
Conditioning: AMRAP x 20:00
Partner WOD – Teams of 2
20 Cal Assault Bike
40 Sit Ups
60 Air Squats
*One partner works at a time

STRONGMAN
Conditioning: AMRAP x 20:00
“Strongman Rankel”
6 Axle Deadlifts 225/135
7 Burpee Pull Ups
10 KB swings 70/53
100′ Farmers walk 2×70/53
Conditioning: AMRAP x 15:00
3 Strict overhead press
3 Deadlift
Conditioning: For Time
Finisher WOD
Assault Bike 50/30 cal
*Legs only while holding a plate overhead 45/25 and/or arms only.
Conditioning: For Time
Saturday Strongman optional
12 rounds
2 Stone to shoulder
100M empty sled sprint push or pull. Post load in comments.
(22 min time cap)