Thursday 1/26

WARM UP

1:00 Banded Pull Aparts (7’s)
10 Cal SKI
8 Push Ups
10 Double DB Press

:15 SKILL
Every 2 Minutes for 12 Minutes
Max Handstand Walk/Handstand Shoulder Taps/Handstand Hold

*Athlete works for :60 and rest for :60 each round
*if you absolutely are not going upside down you can do a minute static db hold overhead or about 30-45 seconds of strict presses per round

Lanes will be 25 feet in distance. Every 5 feet will be marked. Try to add 5 to 15 ft each round.

:35 WOD

AMRAP 7 Minutes

7 Box Jump 24/20″

11 SDLHP 95/65lbs

Scaling:

– BJ : Reduce box height before reps. If jumping is an issue due to injury,

modify with a 5/4 Calorie Air Bike

– SDLHP: Reduce loading to allow for no more than 2 sets for the entire

workout. If pulling from the floor is an issue, modify with Russian KB Swings.

EXTRA, EXTRA Read all about it

4 Rounds 10 Barbell Strict Press @ moderate weight 10 Bottom-Up Single Arm Standing KB Press @ moderate weight 10 GHD Hip Extension (maintain quality)