19.3

19.3 is here!

 Lots of new challenges here this week. 

Keep your focus and work hard through those lunges and step ups and do your best with the handstand work!

Good luck to us all! lol

Graham.

TRAINING FRIDAY/SATURDAY

WARMUP

 3 rounds

15 American KB Swings

10 Dowel Overhead Squats 

5 Strict pushup Burpees

20-30sec Hollow Rock Hold

WOD 19.3

RX For Time 10min Cap

200ft Dumbbell Overhead Lunge (35/50)

50 Dumbbell Box Step Ups (35/50) (20/24)

50 Strict Handstand Pushups

200ft Handstand Walk

Scaled

200ft Dumbbell front rack Lunge (35/50)

50 Dumbbell box step ups (35/50) (20/24)

50 strict scaled ROM (5 inches) Handstand Pushups

200ft Bear Crawl