Thursday January 10, 2019

Seek good, not evil, that you may live. Then the Lord God Almighty will be with you, just as you say he is. Hate evil, love good; maintain justice in the courts. Perhaps the Lord God Almighty will have mercy on the remnant of Joseph. – Amos 5:14-15

Jan 10th WOD
For time:
10 Rounds
10 Burpees
5 Strict pull-ups + 5 kipping pull-ups

Open Prep Sunday

Open Prep Skill Work

Handstand Push ups

Progression 1 – 3x10s Hold tripod (knees on elblows to start if to easy extended to knees off elbows)
progression 2- 3x10s Headstand (legs locked out straight)
progression 3- 3×3 Kick ups to wall + 10s hold at lockout
progression 4- 3×2 Negative HSPU into tripod (load position)
progression 5- 3×1 HSPU with 10# plate and AbMat
Progression 6- 3×1 HSPUs if capable

Every 2:30mins for 15 mins
Sprint 12/8 cals on AirBike
1-10 HSPUs
* If you have HSPUs go for ten every round
**If you are trying to get them give 1 attempt and then right into 3 wall walks

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