Thursday 9-14-17

Skill- Spend 5 minutes on a skill of your choice

Double Unders

Kip... killing pull up.

Handstand hold off wall

Partner WOD (male / female if possible)

100 DU (shared)

80 WB 20/14 partner holds plank

60 Cal Row (shared)

40 OHS 95/65 partner holds front rack

200 m MB run 30/20 each carries

100 DU (shared)

Aether Built

Warm up with fire hydrants and single leg bridges. 

Both 3x10-15

A1) Back Squat- 4x8 tempo is 3 down, pause, 1 up, no pause.

B1) Single Leg Bridge off bench- 4x8 tempo is 3 down, pause, 1 up, no pause.

B2) Split Squat with back foot on bench- 4x10 each leg tempo is 3 down, pause, 1 up, no pause.

C1) Laying TRX curl- 4x12

C2) Standing Oblique Crunches w db- 4x12

D1) Hollow body Hold off GHD- 4x :30-:45.

D2) Reverse Crunch at incline on bench- 4x20