Tuesday, December 17, 2013

SONY DSC

 

Holiday Hours Update

 

Warm-up:
AS A GROUP:
20 ring swings
5 HSPU with 3 abmats (use box for mods)
5 HSPU with 2 abmats
5 HSPU with 1 abmat
5 HSPU (kipping or strict) with no abmats
L-sit hold on rings for time (2 times)
10 air squats
10 pistols total (modified) – please instruct either roll up pistols, ring assist pistols, squat box pistols or Rx’d pistols.
10 ring rows
10 push-ups
10 hip extensions

Lift: Every 30 sec for 6 minutes complete 3 strict press @ heavier than last week

WOD:
AMRAP 15 mins
5 HSPU
10 L-pull-ups
20 Pistols (alternating legs – 20 total)

L-1 modified HSPU, regular pull-ups and regular squats
L-2 Rx’d

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