Great job Centurions with those Snatches... Crazy hard right... As a Coach I know I have some major work to do... Goats anyone.
Warm up
10x push ups
10x hollow rockers
10x pull ups
10x box jumps
1x rope climb
stretch those shoulders and hips!
Skill:
10min to work hspu.
strick, kip, wall walks, handstand holds.
Wod
5rft:
7x HSPU
21x ab mat situps
42x air squats.
**scale to pike push ups if you can not do hspu
**also, you can set up the bands on the pull up rig to assist with hspu. you will need a partner for this.
3 comments:
12:49 @ home. The wife even did it too and beat my time with 11:20!
awesome Megan!
16:18 Rx handstand push ups scaled up to GHDs instead of abmats
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