COACHES WARM UP
GYMNASTIC GOAT #2
3 Unbroken sets @90%
*Rest as needed between sets.
WOD
0:00 - 10:00min
Handstand Push ups - E.M.O.M
Complete 1 rep on the first minute, 2 reps on the second minute, 3 reps on the third minute, etc...
*If you cannot do Handstand Push ups, Double the repetitions for Hand Release Push ups.
*If your max rep Kipping Handstand Push up is over 30 start the sequence Strict, if you fail move on to kipping to complete.
12:00 - 20:00min
3 rounds for time of:
10 Dumbell Snatches - 60/40lb
14 Box Jump Overs - 10/8 Planks
20:00 - 28:00min
3 Rounds of:
6 Front Rack Step ups (6 each leg) - 40kg - 8/30kg - 6 Planks
20 Medicine Ball Sit ups (you choose the weight)
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Congratulations to our two Uplift teams who competed in Riot Squad on the weekend.
A tough 2 day competition with 7 long events.
Gutsy efforts from awesome people.
