Sunday 1.10.15 WOD

Explosive Strength

Skill

10 x Lower from a handstand against the wall to your feet as slowly as possible
**count seconds out loud, score your slowest time
**Rx+ performs in free handstand

WOD

“Burner”
21-15-9
Assault Bike for Cals
Toes Through Rings
–Then–
21-15-9
Row for Cals
HSPU
**Rx+ HSPU to 4″ negative

$ Out

2 Rounds
20 Sit-Ups
30 Hip Extensions
40 Flutter Kicks
By | 2016-10-20T15:14:31-04:00 January 9th, 2016|WOD|Comments Off on Sunday 1.10.15 WOD