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Wednesday…2/10/16

Folks...THIS is the hang position. And while the lovely Allie cheers for the wrong team (GO GATORS!), this position couldn't get more perfect. Shoulders = over the bar. Shins = vertical. Weight = back of foot. Arms = straight. Spine = neutral.  Well done Mrs. Espinoza, well done.
Folks…THIS is the hang position. And while the lovely Allie cheers for the wrong team (GO GATORS!), this position couldn’t get more perfect. Shoulders = over the bar. Shins = vertical. Weight = back of foot. Arms = straight. Spine = neutral.
Well done Mrs. Espinoza, well done.

A. Skill:
Strict Dips – complete 3 sets of 10 reps
*Rest 60-90s between sets
*These reps are to be done unbroken
*Can be done on rings, parallel bars, or off the boxes/benches
 
B. MWOD:
Calf Smash
 
C. WOD:
For Time –
50 GHD Sit-Ups
50 Hang Power Cleans (95/65)
50 Double Unders
50 Deadlifts (125/95)
50 Cal Row
 
Scale Options f/ each movement –
100 Ab-Mat Sit-Ups
50 KB Swings (53/35)
50 KB Hops
50 KB Deadlifts
50 Burpees
*20min time cap
 
D. Post-WOD Recovery:
Hamstring Stretch

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