“Grind Side” retest today
Warm up

2 Rounds
6 Plank Transitions
7 Scap Pull Ups
8 PVC Pass Throughs
9 V-Ups 10 Box Jumps (Step down)

Skill/wod warm up

Ring Dip Skill

– 3 sets: :02-:05 Ring Support Hold

– 2 sets: 2-3 Support Holds + Negatives

– 2 sets: 2-4 Ring Dips

HSPU Skill

– 20 HS Hold

– 3-5 Negatives w/ Tripod Focus

– 1 Set of 3-6 Kipping HSPU

Wod- Last competed on Tuesday July 27th

“The Grind Side”
AMRAP 16 Minutes, climbing the ladder
2 HSPU
8 Box Jump Overs 24/20″
2 Ring Dips
8 Box Jump Overs 24/20″

Add 2 reps to both the HSPU and Ring Dips each round. Box jump overs do not change in reps.

Scaled
AMRAP 15 Minutes, climbing the ladder
2 DB Push Press
8 Box Jump Overs 24/20″
2 Push Ups
8 Box Jump Overs 24/20″ Add 2 reps to both the DB Push Press and Push Ups each round. Box jump overs do not change in reps.

Feel: Muscular Overload

Pacing: Sustain

Target Score: Everyone should complete the round of 10 HSPU and 10 Ring Dips

Firebreather Score: Completing the round of 16/16 Coach Focus: We want to see your athletes moving at a consistent pace for the duration of this long grind-y workout. Be sure to have athletes check their score from their previous attempt and create a strategy to beat their previous score