June 15th, 2018

Work Out of the Day

4 rounds for time of:
60-second handstand hold
60-second static hang
15 Weighted push up 45/25
15 weighted pull-ups
Reduce the static movements to something that can be done unbroken for at least the first round. The push ups  and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.
Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 Hand release push-ups
15 strict pull-ups
Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses
Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 knee push ups
10 ring rows

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