February 15, 2017

February 15, 2017

dynamic :
5 minute clock
12-9-6-3 of :
handstand hold (secs)
lunges
hand release pushups

mobility :
tricep smash


5 minute ladder
for max reps :
2,2,4,4,6,6,8,8,....
toes to bar
thrusters (65/45)

notes :
- scale to hanging leg lifts for toes to bar if needed.
- scale weight if needed.
- 5 minute rest before next wod.
- rx+ = 100/75 thruster


5 minute amrap of :
30 double unders
5 handstand pushups

notes :
- scale 1:1 singles if can't get 30 double unders in 30 secs or less.
- hspu scaling = inverted progression.
- 5 minute rest before final wod.
- rx+ = 10 tripe unders + 4 inch deficit on hspu.


7-Minute AMRAP of:
Burpees to a 6" target


extra credit/ cool down :
partner 2k row/ski/ or 1.5 mile bike

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