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

Wednesday…2/10/16

A NEW YOU STARTS HERE