WOD 5.7.14

Main – CrossFit

Warm-up

Garage Games WORLD 3 (No Measure)

2 Rounds NOT for time –
200M Row
100 Single Unders
40′ of each: butt kickers, frankensteins, burpee broad jump
10 push-ups
10 sit-ups
10 GHD back extensions

Weightlifting

Push Press (4 X 12-15 record heaviest set)

Metcon

Sprint Push-ups (Time)

125 Push-ups for time.
Every time you fail, and drop, you must do a 40M sprint.
Use whatever strategy you want, the WOD is for time.
40M = approximately 120′ sprint, so three times across the 40′ of mats.

Cash Out

3 Minutes after WOD perform a maximum time handstand hold. One hold, for time, use a wall.

Cool Down

Foam Roll, and LAX ball on the pecs and lats.

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