Wednesday 3/1/17



~20 Mins. Gymnastics Skill Work

Review and determine appropriate progressions for Strict HSPU (Box HSPU, slow negative, HSPU w/ superfriend assist)

Alternating EMOM for 10′:
1- 30 seconds of Strict HSPUs or progression, focusing on body positioning/technique, not max reps
2- 1 Legless (or L-Sit Legless) Rope Climb, 2 regular Rope Climbs, or 3 Get-Ups & Lowers


For Time (12′ CAP):

Unbroken Wall Balls (20/14 to 10’/9′)

*Make sure we are practicing full-depth squats on these wall balls, this is what will be expected in the Open!*

DU Scaling: Count attempts, do half the reps (same # as WBs) or Single-Unders (same # as DUs)


Lax Ball Achilles/Calf Smash, 1+ min/leg
Lax Ball Plantar Smash, 1+ mins/foot

Categories: WOD

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