11.30.16

Warm Up:Partner Up: one starts on the rower while the other completes the DUs. 3 rounds Row 250m 20 DUs

Every minute, on the minute, for 6:00. Minute 1: Inchworm x 5 reps Minute 2: Prone PVC Pipe Pass Thrus x 10 reps Minute 3: Single-Leg Banded Good Morning x 10 reps per side

Skill: Handstand Push Ups Choose one of the following: sub with pike position on a box A. 3 sets of 9 unbroken HSPU B. 4 sets of 7 unbroken HSPU C. 5 sets of 5 unbroken HSPU D. 6 sets of 4 unbroken HSPU rest 1:00 in between sets

WOD: 4 RFT 10 SDLHP 115/75 10 Jerks 115/75 10 Bar facing burpees