Monday December 05, 2016


A1 .Lateral wall facing HS walk 4X5m one way, 5m back. R 30. Scale to box walk around, or shoulder taps. Rest 30
A2. Lateral lunges 4X10 total (5/leg). Use the rig as a counter weight to go as deep as possible Rest 30
A3. KB Front rack Hold 32/24 4X 30 sec Rest 30

WOD: 8 min AMRAP
2 strict HSPUS (scale heavier L-sit press then for 4)
4 strict pull-ups (scale harder band then for 8)
6 Pistols (alt)
right into
8 min AMRAP
8 pull-ups
12 air squats