Monday September 27th:
Warm up: 3:00 row + 5 wall walks + 5:00 handstand walk practice
1 . EMOM x 12
Odd – Strict HSPU +1 rep from last week
Even – :30 max calorie row
2 . WOD:
20-15-10-5
Handstand push-ups
Box jumps
200 m AFTER each round
3 . Accessory
Accumulate
40 DB bench press
40 GHDSU or sit ups
Thursday September 30th:
Warm up: 3:00 bike + 20 DB push press + 20 Empty BB strict press
1 . Every 2:00 x 5
3 strict press 80%
2 . WOD:
100 double unders
80 air squats
60 DB push press
400 m run
20 strict HSPU
3 . Accessory
2 sets
5-10 strict handstand push-ups
10 each arm DB row
CrossFit Havoc 