Friday, October 4, 2019

Warm Up:

Jog 400 m

5 min AMRAP of

7 Banded GM

7 Sit Ups 

7 Push Ups 

7 Hip Circle Squats 

 

Skill:

5 Barbell Back Squats, 4 box HSPU

3 Back Squats @ 50-65%, 3 Tripod Press Outs

2 Back Squats @ 80-90%, 2 Eccentric Handstand Lowers

1-2 Backsquats @ WOD #, 1 HSPU

 

WOD:

21-15-9 Reps for time of

Back Squat 

Handstand Push Ups

 

Skill: 

Dragon Flies x 6

10 False Grip Pull Ups