Thursday, August 1, 2019

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Warm Up

2 min Row

30 Rig Dead Hang

10 Push Ups

10 Air Squats

10 Kip Swings

10 Lunges (Total)

10 Ring Rows

SOD (20 min)

Pull Up Practice (sets of 5-8) (banded, strict, kipping, butterfly)

Handstand Practice (Kick up to HS, HS Hold, HSPU with stacked pads, HSPU with no pads, Deficit HSPU, HS Walk)

*Alternate between pull up and handstand movements.

WOD

"Cindy"

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats