Wednesday, December 14, 2016

Nestor with a 521 lbs Deadlift PR while Ben is photobombin'

Nestor with a 521 lbs Deadlift PR while Ben is photobombin'

Weighted Chest To Bar Pull-up 3-3-3-3-3... (small jumps) superset with
3x Shoulder Press + 2x Push Press + 1x Jerk, then

How many rounds can you do in 11 minutes of:
 Rx
  10 Box Jumps (24/20)
   5 Handstand Push-ups (15's+ABMAT/10's+ABMAT)
    1 Rope Climb

Rx+
 10 Box Jump Overs (24/20) 
  5 Handstand Push-ups (45's+ABMAT/25's+ABMAT)
   1 Rope Climb (at least 1 must be legless for ladies & at least 2 for men, the rest is up to you)

Extra: Double Under & Handstand Practice