10/11/16 – "Cold As Ice"

Group Warm up 

Group Mobility 

Skill 

10 minutes to practice Handstand push ups / progressions. 

– Then – 

3 Handstand push ups EMOTM for 4 minutes.  

2 Handstand push ups EMOTM for 4 minutes.

1 Handstand push up EMOTM for 4 minutes.

*This is designed to practice your kip or progression. Rx+ perform the reps from a 6/4" deficit. 

WOD ( Workout of the Day ) 

"Cold As Ice"

3 rounds for time 

25 ab mat sit ups / 20 GHD sit ups 

15 Pull ups / 5 Bar muscle ups 

5 Heavy atlas stone 2 shoulder 

*All workouts can be scaled on an individual basis. 

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