31 Aug 2016

Warm up:
Shoulder prep week 4
Hinshaw
Lower body lift prep

WORK:

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts 225/155
12 Pull-ups
24 Double-unders

Jason Khalipa's time is 11:43 so scale this one accordingly!  You should be in the 15-20 minute time domain.

Rx: alone, judged
Rx2 : With a partner, break up reps however you like and share the deadlift bar during all six reps or alone rx weight and mvmt but 5 rounds
Rx3: 185/135 alone
MOD:  with a partner, less weight, push ups for hspu, ring rows for pull ups if needed

SILVERS:
Same warm up
Same workout, with a partner, appropriate mods/weights