4-1-14

4-1-14

Warm Up

Work to Heavy Single Back Squat

Skill:

Ring Dip

WOD:

21-15-9
Back Squat (205,145)
Ring Dip

After Bash:

Pick your Midline Exercise…

ONE Nation Competitors:

Competition Setup + Deficit for Handstand Push Up – Use (2) 45# plates + Abmat.
Post-WOD:
1.) 50m Handstand Walk for Time
2.) Accumulate 2:00 in L-Sit for time

Travel WOD:

21-15-9
Weighted Squat
Static Dips

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