Friday, September 1, 2017

Power

20 x 1 Deadlift Speed Pulls @ 60% (Rest :20 - :30 between lifts)

WOD
3:00 Amrap
4 Strict Handstand Push Ups
4 Unbroken Deadlifts (275/185)
Rest 2:00
3:00 Amrap
4 Kipping Handstand Push Ups
4 Unbroken Sumo Deadlifts (275/185)

Accessories
2 Rounds:
1a) 25 Banded Good Mornings with Butt on the Wall
1b) 5 per Leg Controlled Step Ups

Tip of the Day
We are about to test your gymnastic efficiency.  Do you favor strength? Or skill? Ideally, you would be an equal combination of both.  When your strength movements are as efficient as your skill movements, and vice versa, you add an whole new level to your arsenal.