WOD 05MAY14: 3 Pos Cleans; Hollows & Superman; HSPU & Pull ups

WOD:

A) 3 Pos Clean 15min:

Beginners < 6mo CF only barbell,

>6mo CF 65% 1RM,

> 1yrCF 85%1RM….

With advanced athletes work up to these numbers and try and do 5 rounds of 1 at each position

B) 5:00 Hollow Hold & Superman…

Clock runs continously for 5:00 switch back and forth as needed

C) 30-20-10:

HSPU,

pull ups