Wednesday…5/20/15

Monday the 25th is Memorial Day and we will have just one class at 10am when we will be doing ‘Murph.’ Be there!
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A. Skill:
Three Options Depending on Your Skill Level –
L1) Press to HEADstand – 3 sets of 5 reps, rest 90s between efforts
L2) Controlled Kickup to Handstand and hold f/ 30s – 5 kickups, holding 30s on last one x 3 sets, rest 90s
L3) Strict + Kipping HSPU –
3 Strict + 3 Kipping, rest 90s between efforts
The goal of L3 is to find a proper progression that allows you to complete the 3+3 without coming off the wall.
In the WOD, this is what you should be using if you cannot do the HSPU as RX.
 
B. MWOD:
1st Rib Mob – 2 x 45s ea side
 
C. WOD:
5 RFT –
20 Box Jumps (24/20)
10 HSPU
 
D. Post-WOD Recovery:
Calf Smash – 2min ea side