WOD

Tuesday, December 9th

01/09/2018

 

Warmup:

10-8-6-4-2 of the following:

  • Russian Kettlebell swing (53/35)
  • Ring Row
  • Hand Release Pushups

Skill:

'Strict Toes To Bar and Handstand Pushups'

  • Spend 5-7 minutes finding a Max Effort set of Strict Toes to Bar
  • Spend 5-7 minutes finding a Max Effort set of Handstand Pushups
    • Take 50% of each max effor set!
      • Perform a Ladder set with that number.
        • For example...If you hit 10 Toes to Bar (10x50% = 5) you would perform the following HSPU 5 - 4 - 3 - 2 - 1

WOD:

For Time:

21-15-9

  • Double Russian KBS (53/35)
  • Chest to Bar Pullups
  • Burpee to Plate (45)

 Extra Work:

  • 3x60 seconds Nose & Toes Handstand Hold