In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: HSPU progressions and efficiency

Fitness: 10 min skill on getting comfortable upside down, either kicking to handstand or wall walking

Part 2 – Conditioning: “Misfits”

Performance: 7 RFT of –

  • 7 HSPU
  • 7 Deadlift (225/145lb)
  • 7 Burpee over bar (both feet at a time)

Fitness: 7 RFT of –

  • 7 HSPU Progressions or Push-Ups
  • 7 Deadlift @ 5RPE
  • 7 Burpee over bar
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