Posted on

December 11, 2013

Skill

Tabata Pistols
Tabata Handtand Hold

Scale pistols by holding onto support or doing high box step ups.  Handstand holds can be replaced with pike holds or scaled up to freestanding handstands.

WOD

7 Rounds for Time
15 Kettlebell Swings 32/24kg
10 Deficit ” aka” Bear-Fighter Push-Ups 45lbs plates for Men, 25lbs plates for Women. *

* Push-Up standards remain the same. Maintain plank, chest to deck and full elbow extension at the top. 

Off Ramp WOD

7 Rounds for Time
15 Kettlebell Swings
10 Push-Ups