Hollow Hold 3:00
*Everytime you break you have a :15 handstand hold against the wall.

My first and second HH were 1 minute each. The last minute was broken up into 0:40 and 0:20.

I did not have time for the handstand holds.

Four rounds for time of:
Run 600 meters
25 Overhead squats (40 / 16 kg)

For 2 rounds:
* 400m row
* 5 rounds of Cindy

3 Rounds
20 Wall Balls 20#
15 Box Jumps 24"
10 HSPU (3 wall walks)
200m Run

Push Press

1RM Power Clean 1 RM

Shoulder Press 1 RM

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

I scaled this workout to 75s at Casey's recommendation. So glad I did. Below is an excerpt from my blog post about this workout:

The pull ups were hard from the beginning because #1 I forgot my gloves and #2 the pull up bar was ridiculously sticky and yucky so it hurt and grossed me out at the same time so they took me a long time. I did 20 right off the bat and then did the rest in sets of 10 and sometimes 5.

Push ups started to get rough at about 30. I was really having a hard time keeping my core tight and pulling my thighs up off the ground with my chest. It ended up looking more like a worm than a push up. About 5 total were done on my knees at various points during the set.

Sit ups were okay. Hard. But not as hard as I thought. Although…I started getting a little sick to my stomach about halfway through…(reminder of whatever workout I didn’t finish). It was really hard to get those last 40 or so done.

I was so relieved to get to the squats because, of all the things in this workout, those are my strongest skill. I busted through the squats in just over a minute. My goal was to finish under 18 minutes and I finished in 18:01 (dangit!)

Back Squat 5 x 5 (225,225,245,275,295)

3 Rounds
50 Double Unders
25 Wall Balls (20#)

Double Unders always get the best of me

Front squat 1RM.