06-24-13 Monday WOD

Warm up
Stretch and run 400m

Skill
Handstand holds – attempt at least 5 HS holds and record time of each attempt

WOD – Outside
15 weighted Lunges (R+L=1)
100M Sprint (from fire hydrant to fire hydrant)
15 Pushups
100M Sprint
5 Rounds

After Party
Return to the gym and complete max Pullups
3 attempts, rest 1 minute between attempts

Tags: 100M, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleveland, Fitness, Handstand, HIIT, lakewood, lunges, ohio, push press, push up, pushup, run, sprint, sprints, squat, squats, weighted lunge, weighted lunges, WOD, Xfit