8.31.2018

Friday

Skills and Drills:

Handstand Hold Against Wall for 3 minutes

Everytime you break, perform 20 Hollow Rocks

BB CYCLING:

Clean

Max for Day

4x1 @ 85% of above

Strength:

Back saftey Squat

est 1rm then, 4x1 @85%

Reverse Hyper

3x20

WOD 1

For time:

21 Strict Pull-ups

21 Strict Handstand Push-ups

18 Strict Pull-ups

18 Strict Handstand Push-ups

15 Strict Pull-ups

15 Strict Handstand Push-ups

12 Strict Pull-ups

12 Strict Handstand Push-ups

9 Strict Pull-ups

9 Strict Handstand Push-ups

6 Strict Pull-ups

6 Strict Handstand Push-ups

3 Strict Pull-ups

3 Strict Handstand Push-ups

WOD 2

30-20-10

Cal Bike

Cal Row

rest 1min between ea movement