Reminder: This is the beginning of our deload phase so moving forward please do NOT scale up the movements or the weights. Instead go faster!
Warm Up
Row 500
Run 400
Skill
Spend 20 minutes working on Handstand walks, freestanding handstands, Freestanding HSPUS, working on kipping HSPU’s, deficit, ring HSPU’s, etc..
Strength – 20 minutes
Overhead Squat
3-3-3-3-3
After each set perform a legless rope climb. If you can do a legless try an l-sit rope climb each time – start seated on the ground if it is easy.
2011 Regional WOD #1 – 15 minute cap
Run 1k
30 HSPU’s
Row 1k
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