Saturday 26 September 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of running, biking, or rowing (increase pace each round)
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R-arm – you choose load
2 Turkish get-ups, L-arm – you choose load
5-7 shoulder press, empty barbell
5-7 ring rows or pull-ups

*Ensure you are fully warmed-up before beginning the workout.

RX:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Shoulder Press, pick load
Strict Pull-Up

Scaled:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Shoulder Press, pick load
Ring Row

Limited Equipment:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Dumbbell Shoulder Press, pick load
Strict Pull-Up

At Home:
Option A – 50 Handstand Push-Ups for time (strict if possible)
Option B – 150 Hand Release Push-Ups for time

Additional Work:
Part 1 – Sprint: 5 x 50 m
Part 2 РOption A:  Handstand Descent Practice (for quality)
Part 2 РOption B:  Sotts Press: 8-8-8-8

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