1.) GYMSTRONG
A. Max time handstand holds x 3
Adv-free
Int-wall
Beg-box
B. Max distance handstand walk (3 falls allowed)
Adv-free
Int-assisted
Beg- shoulder taps on a box
C. Max effort strict handstand push ups (3 sets, no more than 10 sec rest between sets)
Adv- free
Int- wall
Beg-box
2.) 1 Super Bear= Clean, Front Squat, Shoulder to Overhead, Back Squat, Behind Neck to Overhead, and Overhead Squat
*Can rest between sets of 5, but all 5 complexes are unbroken
WOD for time:
400m Run
2 sets of 5 Unbroken Super Bear Complex
400m Run
2 sets of 5 Unbroken Super Bear Complex
400m Run
2 sets of 5 Unbroken Super Bear Complex
400m Run
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