Thursday January 21, 2021


WOD: Swod

Bar work

4x 3 strict pull ups + 3 kipping pull ups + 3 TTB

4x3 kipps bringing hips to bar


HS work

3x3 Tripod headstand (tuck knees in and then kick up)

3x3 tripod headstand ( from pike position up)


(Some beginners can just work on wall walks or strict hspu feet on box)


Weightlifting Conditioning

15 min to see stabling a heavy complex

1 squat clean + 3 front squats

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