Warm-up: 10 Min AMRAP

  • 10 Arm circles each direction
  • 10 Side-to-side arm swings
  • 10 Hanging Shrugs
  • 6 KB Armbars (3 each side)
  • 6 Spiderman steps w/ vertical reach
  • 6 KB Windmills (3 each side)
  • 50 Single unders

Workout: "Pike"

5 rounds for time...

  • 20 Thrusters (75/55)
  • 10 Strict Ring Dips
  • 20 Push-ups
  • 10 Strict Handstand Push-ups
  • 50 Meter Bear Crawl

***45 Min Cap***

Main site WOD 8/23/15