August 23, 2016

August 23, 2016

5 minute clock:

100 meter run

5 knee raises

7 burpees

9 air squats 

mobility : 

a) partner quad smash 

skill work :

7 minute clock to find a max effort set of toes to bar 

notes :

-scaling - knees raises if you don't have toes to bar

- warmup doing a few small sets and then go for one max effort set. 

12 minute alternating emom of :

a) handstand pushups x 2-10

b) pullups x 2-10

notes :

- rx + = chest to bar pullups, deficit handstand pushups

- scaling = handstand pushup progression or hr pushups, ring rows 

wod :

partner "grace" 

30 clean and jerks for time (135/95)


-partition as desired. 

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