WOD 1/27

A. 15:00 EMOM
Min 1 – 1 Deficit DL @ 65-75%
Min 2 – 5 Weighted Ring Dips (or progression)
Min 3 – Rest
Progression

*all sets across % or progression

B. “Diane”
For time (21-15-9 reps)
Deadlift 225 / 155 / 95
Kipping Handstand Push-ups
*time recorded
* Compare to 10/16/15

Scaling Guide:
– 4 – 9 minutes.
– Scale Up: 4/2″ deficit HSPU and 275/185 deadlifts

– HSPU Scales:

15-12-9 to one abmat
15-12-9 seated dumbbell shoulder press

 

Optional ‘Cash Out’:
3 Rounds
16 suitcase lunge steps
15 wall ball

 

LAST CHANCE – Gymnastics Seminar with David Henderson – 10 am to 1 pm – Saturday, January 28th
REGISTER HERE

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