Cuz hanging out in the bottom of the squat if fun!

Cuz hanging out in the bottom of the squat if fun!

TODAY'S W.O.D:

A. Every minute on the minute, for 12 minutes:
1st minute:  Strict Toes to Bar x 6 reps @ 3110 (these should be slow and controlled)
2nd minute: Handstand Hold x 45 seconds. (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for 45 seconds)
3rd minute: Unbroken Double-unders x 50 reps
*Compare to 08/26/16

B. Six rounds of:
:30 seconds of max Back Squats (load 50%-60% of Bodyweight)
:30 seconds rest
:30 seconds max Burpees
:30 seconds rest
*Compare to 08/26/16

C. Strength 101 @ 6PM:
1) 3 rounds of: 90 seconds jump rope + 12 Back Extensions + 12 Sit-ups + 12 Air Squats
2) Deadlift: Every 3 minutes for 15 minutes do 3 Deadlifts, increase load. If failure occurs at 3 reps, then work on 1 rep maxes for the remaining time.
3) 100 Glute Barbell Glute bridges
*Compare to 08/25/16.

Post skills from A, reps from B and loads from C to Members area or comments.

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