http://breakingmuscle.com/strength-conditioning/pimp-your-push-up-3-common-mistakes-and-5-challenging-variations
Warm Up
500m row
1 min handstand practice
5-1 push ups
10 Samson stretch
20 OHS
10 side to side swing
3 skin the cats
Strength
Build to heavy C&J
WOD
5 RFT
10 Clean & Jerks
25 Push Ups
200m run
Finsher
3 min at bottom of squat
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