0556:

By | Jan 13, 2014

WU: SMR//Practice HSH, 5 sec frog stand, 20 sec plank hold, sit bottom squat 30 sec., 10 m inchworm X4
STRENGTH: B. Squat 6×3@90%
WOD: NFT / 25 rounds or 20 minutes WCF!
• 3/4/12 HSPU
• 5 ring dips or *3 MU’s from the knees (prerequisite for MU – 3 strict pull ups and 3 strict ring dips)
• 350 m run
* Note: is for strong accomplished athletes passing the prerequisite standard. Treat this workout like you need 25 rounds if you must or practice this skill progression for practice.