Warm Up: 5 -7 mins
1 length bear crawl
1 length crab walk
2 cartwheels (try 1 right, 1 left)
2 forward rolls
1 rope climb
Strength:If you have not done this before:
Pushup Test: Warm up with 1 set of max pushups. No Knees allowed on pushups.
Scaling will be with plates/mats.
Set: 3 rounds of 5 to 8 pushups/HSPU's. Rest 2 to 3 mins between sets, and do mobility stretches between sets. If last week was succesful, add one more pushup/hspu per set
10x1 Snatch for max weight
In between sets, accumulate 20 seconds in L-sit/L-tuck/bar hold
Max distance handstand walk or max handstand hold against the wall
Max reps C2B pull-ups without letting go of the bar
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Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog