August 23, 2017

August 23, 2017

5 minute clock:

5 burpee pull ups

10 air squats

15 sit ups


mobility :

hip opening on rig


Back Squat - 5 min wu + 5 sets, every 2 mins perform 5 reps. 


8 minute emom of :
pull-ups x 2-8 + hspu x 2-8

notes :
- rx+ = chest to bar pull-ups + strict hspu.
- ring rows/jumping pull-ups for pull-up scaling.
- pike hspu or pushups for hspu scaling.
- score = total reps.


partner wod
for time :
100 burpee box jumps

notes :
- partition as desired.
- scaling = stepups.
- rx+ = solo.

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