Thursday 5/19/17

Warm-up:  

General: 

Knee to chest –Lunge-twist, Inchworm to Push-up-Stand, Toy soldiers,  Gymnastic kick ups (5 total), Plank holds (2 x :20)

Specific:  

Handstand Holds to Handstand taps

5 x 1 Negatives

Strength: 

Max Effort Strict HSPU

*3 total attempts (Log best attempt)

FLAT MAT- HEAD MUST TOUCH/ NO KIPPING

*SCALED OPTIONS:  BOX PUSH UPS OR SEATED DB PRESS

3 Rounds:  Increasing weight until the weight you will perform

3 OHS

3 TTB/ KTE

Met-Con:  Time Cap 5’

3 RFT

8 OHS  115/75#   95/55#  75/45#

8 TTB    

Scaled Options:  KTE:  Knees must get to chest   

V-Ups if they cannot do KTE

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