WOD: HSPU, T2B, Box Jump-overs, Lunges, Ring Rows

Saturday Workout Of the Day

SKILL WORK

Every 2 minutes for 12 minutes (6 Rounds)…
Handstand Push-ups x 8-12
Strict Toes-to-Bar x 8-12

*Rep count depends on skill level

WOD

20-15-10-5:
Box Jump-overs (24/20)
Front Rack Lunges (95/65) (115/85)*
Ring Rows

*If WOD is finished in under 25 minutes…. 500m Row + 3 Rope Climbs

Coach’s Comments: Choose an appropriate rep scheme for your skill work. Recommended number of reps is 8-12, but if you would rather work on technique and do 4 reps every two minutes that is OK too!

While completing the ring rows focus on pulling the rings to your sternum and keep a tight core and contracted glutes – if you have been struggling with false grip try to complete ring rows in false grip form to gain some extra practice.