Wednesday, October 26th, 2016

Gymnastics Skill work:
 
4 supersets:
2 strict pausing CTB pull-ups (2 second pause at the top)
4 strict pull-ups
12 handstand push-ups – complete strict as far as possible each set, and move to kipping when needed.
Rest 60-90 seconds between rounds.
 
-Use a band as required to achieve the pull-ups numbers and modify HSPU with less reps per round as needed.
BENCHMARK WOD #11
Workout of the Day:
 
“Diane”
21-15-9
Deadlifts (225/155)
HSPU
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