Sept 10, 2015

 In WOD

Matt Chan Warm-up

2 rounds

25 Jump Jacks

4x Showtime (forward lunge with twist)

8x Side Lunges

20 Speed-skaters

5 to 1 Walkout to Push-up

30 arm circles forward

30 arm circles backward

HSPU Progression Week 3:

L1: Kick-up practice

L2: HSPU Negatives 3×5

L3: HSPU 2xMax Strict, 1xMax Kipping

For Time:  30 min Cap

200 metsr run

then

50-40-30-20-10

DU’s (scale = Tuck jumps)

Sit-ups

then

Run 200 meters

then

21-15-9

Pull-ups

HR Push-ups

then

Run 200 meters

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