WED WOD

Buy In:

• Accumulate 4:00 min jump rope, forwards, backwards, one foot, side to side, double unders.
• Now that you are getting good at static holds on the bars and rings, lets add an L-sit to these two! Hold as long as you can and then try a few "skin the cats".
• Practice the "false grip".

WOD:

For Max Loads:

Shoulder Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5

Rest approx. 90 secs in between reps

Cash Out:
Play with Pistols:
Practice doing one legged pistols with a 10 sec hold ea. leg x 5 using a vertical support, a KB, 2 dumbbells. Go as low as you can.




All workouts will be scaled to your individual fitness level.