Wednesday 160817

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row


AMRAP 20:
10 Single Arm Dumbbell Push Press, left arm
10 Single Arm Dumbbell Push Press, right arm
500m Row

GEAR: 2.5


Extra Work: Strict Handstand Pushup Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative