Thursday August 30

Warm Up
2 Rounds
15 perfect squats
7 HSPU or what ever variation or scaling you are doing for the wod
Run 200

LAST SESSION OF SQUATS AND MILK. DONT do it if you are not confident in the weight you are using or if you feel like you will get injured. switch to 3 sets of 10 at a lighter but challenging weight.
Warm up with 2 empty bar sets
2 More sets of 10 building to your weight
1 or 2 sets of 7, then go for it.


21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups

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CrossFit WOD 180224 Tips With Rory McKernan
The Kipping Handstand Push-Up

This workout may take a while and will challenge your muscular stamina. Handstand push-ups and L pull-ups are both advanced movements. Reduce the reps but choose movements that are still challenging for you.

Intermediate Option
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups

Beginner Option
15-12-9-6-3 reps of:
Pike push-ups
Jumping tuck pull-ups