CrossFit WOD – 7/17/15

Warm-up
Light row 250m

x10 hand release Push-ups

x10 Kip Swings

x5 Jump squats

Medium row 250m

x10 Deficit Pike Push-ups

x10 Pull-ups/Jumping Pull-ups

x5 Jump Squats

Hard r0w

x10 Pike Push-ups

x10 Chest to Bar/Jumping Chest to Bar

x5 Jump sSquats
Handstand Push-ups (Find a 3 rep deficit)
10 min to see how many plates you can stack and link 3 HSPU together. You may utilize the Kip.

Those without HSPU:

3×8 Deficit Pike Push-ups

followed by

3×10 Push-ups
Metcon (AMRAP – Rounds and Reps)
Row 300/250m

x5 HSPU

x10 Pull-ups/Chest 2 Bar

x15 Air Squats

amrap 20
Every 50m on the rower is coulded as a rep

Shoulder Press (5-5-5-5-5+)
Metcon (Time)
15-12-9

SDLHP

Chest to Bars