Monday Janauary 23, 2017

SOD:

A1. Tuck press to headstand 4X6-8 reps (https://www.youtube.com/watch?v=GiGpQkBXtgM) or keep working on your progression from last week Rest 30 sec then => A2

A2. Bar Muscle up 4X3-4 - if you are close to having one, practice transitions from a box mixed in with some real attempts, if you need to work on your pulling strength then do 4X4 pull-up @21X2 Rest 60 sec => A1

WOD: 24 min EMOM

min 1 - 30 sec Farmers Carry hold (32/24)

min 2 - 20 sec side plank/side

min 3 - 5 -7 strict TTB

min 4 - 5-7 Stict HSPU (or 30 sec HS hold)