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Thursday 8/15/2013 WOD

By: 3 Comments

 Warm up

Ski/Row 400 meters

3 rounds of

“CINDY”

5 Strict pull ups/ 10 Ring rows

10 Push ups

15 Air Squats

Dynamic Stretches

 

 

Skill/Strength

Handstands Push ups

LV 1 Tutorial and Progression

LV 2  Perform 2 EMOM for 5 Mins

Great tips on perfecting HSPU’s

Training (Met-con)

Compare to score’s from May 9th 2013

“Black Jack Row”

Climb up or down the ladder for time.

 

2 HSPU’S

12 Box Jumps (24/20)

200 meter row

 

4 HSPU’S

14 Box Jumps

400 Meter row

 

6 HSPU’S

16 Box Jumps

600 Meter Row

 

8HSPU’S

18 Box jumps

800 Meter row

 

10 HSPU’S

20 Box Jumps

1000 Meter row

Comments: 3

  1. 21:00 RX Down the ladder

    Technically not true RX as I did 16/30 of the HSPU as RX and 14/30 with 1 Ab Mat.

    Kudos to Brett for knocking out 30/30 HSPU true RX.

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