5 rounds for time of:
Front Squat, 75% 1RM, 30 secs
Rest, 30 secs Flr
Shoulder Tap, 30 secs
Rest, 30 secs
Yes I know this is the same as last Wednesday but because those of you who did it loved it so much here it is again and for everyone else here’s your opportunity to enjoy. Remember that Rx for the shoulder taps is in an off wall handstand. Scaled options go all the way to a plank.
Complete as many rounds as possible in 12 mins of:
5 Handstand Push-ups
30 AbMat Sit-ups
Farmer carry – bumper plate, 45/25 lbs, 150 ft
For farmers carry use 2 plates and carry with fingers in the holes.
Rx+ for abmat is 15 ghd situps
As many reps as possible in 2 mins of:
Double Kettlebell Front Squat, 32/24 kgs
Use double kettlebells in front rack. Bells must be in an appropriate front rack and not rest on the deltoids or top of the shoulder.