WOD
“Nothing For Free”
10-9-8-7-6-5-4-3-2-1
Power Clean
Strict Handstand Push Up
Weight: 185/135
10-9-8-7-6-5-4-3-2-1
Power Clean
Abmat Handstand Push Up
Weight: 155/105
10-9-8-7-6-5-4-3-2-1
Power Clean
Dumbbell Press
Weight: 95/65
WOD GUIDANCE & GOALS
For each set of cleans, do as many as you can unbroken (no more than 3) before having to chip away at single reps. Attack the handstands the same way, do a big set then chip away at smaller sets. Target 10 minutes.
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HOME WOD
10-9-8-7-6-5-4-3-2-1
Flights of Stairs
Inverted Push Ups
ENDURANCE
6 Rounds
400m fast, 400m easy