Warm up:
Movement Flow
8mins to Establish
Thruster 1RM
1-1-1-1-1-1
WOD
Buy In: 50 Double Unders/200 SU
5 Rounds
5 Handstand Push Ups
5 Thrusters 85% 1RM
200m Run
Buy Out: 50 Double Unders/200 SU
Skill of the Week:
False Grip on Chin Up Bar 10secs, 20secs, 30 secs
Accessories:
3x 10 Deltoid Raises (70-80% heavy)
Weekly Challenge::
Submit your best 500m Row Time
Notes:
WOD
Handstand Push Up- Half Pike on Box HSPU- Downward Dog HSPU
Try out a few reps at the start but def scale for WOD or WOD will be forever.
Try to finish under 12 mins.
Enjoy.
“Stop Wishing Start Doing”
