• 08/05/2013

    08/05/2013

    Flight Crew! today we are working on our HSPU’s.  If you don’t have a HSPU yet we will be working on kicking up to Handstand and Handstand holds.  We will also show scaling options for the WOD.

    [youtube http://youtu.be/5JNhPcpj1K8]

    08/05/2013
    Warm-up

    Run or Row 400M

    21-15-9

    Mt. Climbers
    Push-ups
    Jumping Jacks

    Mobility
    Shoulders
    Skill
    HSPU Technique, kick up to hanstand,
    scaling options, Max Rep strict or kipping
    Handstand Push-ups (Max Reps)
    WOD
    Tire Flips & HSPU reps split amongst team
    Double/ Single unders performed by ea.
    Metcon (Time)

    Teams of 3-4

    15 Min AMRAP

    11 x Tire Flips
    22 x HSPU’s
    33 x Double Unders ea. or 99 singles

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