Workout 8/1/14

SS1:Work up to 70% back squat max, 3×1 perfect reps @ 70%

SS2: 3 Max effort sets of handstand push ups. ADV: 3xmax distance handstand walks

WOD:20 minute AMRAP:
10 Tire Flips
200 yard Sprint with plate 45/25
20 Overhead plate lunge 45/25 (steps)
200 yard sprint (no weight)

*run is from the tires, to the fire hydrant and back

Core:8 round alternating Tabata

Russian twists
hollow rocks

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