30 May 2014

Warm Up:
Dynamics
Shoulder & Hip Mobility

Skill Work:  Handstand hold (nose and toes)

WOD:
50 Box Jumps
40 Hand Release Push Ups
30 Knees to arms
20 HSPU
10 Ring Dips

Rx2:  Any modification of any movements

Note:  HSPU modification is off the box if you cannot do a full HSPU to the floor (abmat is fine), i.e. no stacking plates or using bosu ball/yoga ball

Ring Dips:  Modification is banded rings for stabilization but NO KNEES in the band.  Second modification is negatives. Third modification is ring rows

HRPU:  Modification is regular push ups off the box or plates (no knees)

Knees to Arms:  Modification is knees up, knees to chest or if the knees do not touch the arm at the top