Tuesday


Published December 4, 2017


WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 Seated Wall Angels

10 Alt shoulder taps

:30  handstand hold

5 Push ups

x 2 rounds

 

Then:


A. Take 15 minutes to work up to a heavy squat clean thruster.
*Every 2-3 lifts, hands must stay on the bar, for 4 total of four sets of:

3 Strict Pull-ups
3 C2B Strict Pull-ups
3 Kipping Pull-ups

* 2-2-2 Scaled

** 2-2-2 additional scale with banded assistance

 

Then:

 

For time:

500m Row
21 HSC (115,75) (95/55) (65/35)
500m Row
15 HSC
500m Row
9 HSC

 


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