AFSCrossFit, Andover-WOD: Monday 28 April

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Strength:

Hip mobility and bs 5×5@85%

Skill:

Select protocol 21-15-9 / 15-12-9 / 12-9-6 / 9-6-3 for  handstand push ups  rest 60s between sets the idea of this is to select a protocol you can do unbroken if 9/6/3 is not possible scale to press ups

WOD:

12min AMRAP

5x db snatch (5 per arm)

10x toe to bar

10x press up

200m run

AFSCrossFit, Andover-WOD: Monday 28 April