Pushes and Pulls (9/23/14)

WOD Whiteboard: 09/23/2014

Skills:

3 x :30 Hollow Hold
3 x :30 Arch Hold
3 x :30 Box Shoulder Hold

3 sets:
Level 1 - Accumulate 1:00 min Handstand Holds
Level 2 - 1:00 max effort reps-negative in HSPU

Strength:

Wendler Phase 2 Back Squat:
70% x 3
80% x 3
90% x 3+

WOD:

2 Rounds for Time:
30 cal Row
20 HSPU
30 cal Row
20 Burpees
30 cal Row
20 Ring Push-ups

Posted on September 23, 2014 .