Crap Out

Warm-up:

3 Rounds of:

  1. Run 100m 
  2. 10m Elbow-to-Instep 
  3. 7 Spider Push-ups 
  4. 5 Superman

Followed by:

Syncro Bar Work: Clean 
Rack Delivery x5 
Position 1x5
Position 2x5

Mobility:

Foam Rolling: Find the Pain

Announcements:

If you're interested in spectating at Regionals, check the Tally FB group for more details about the trip!

Skills & Technique: (Click below for links to more info)

Wod:

Crap Out

7 Hang Power Clean 155/105lbs (Rx+ 205/145lbs)
7 Handstand Pushups ( Rx+ 14 Strict)
7 GHD Sit-ups (Rx+ 14 reps)
Run 200m (Rx+ 300m)

7 Rounds for time. 
Time Limit: 30 Minutes