Friday December 21st

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Today’s WOD

AMRAP 20

5 Handstand Push Up

10 Box Jump 24/20

15 Ring Dip

1×5 ft-10 ft -15 ft Shuttle Sprint

Coaches Notes: Wednesday brought about upper body pulling, today is focused on upper body pushing with the handstand push up and ring dip.

Score: Rounds plus Reps on Intensity

Scaling for Intensity

  • Handstand Push Up → Strict HSPU to Ab Mat → Strict HSPU to Ab Mat and Plate → Seated DB Press
  • Box Jump → Reduce Height → Step Up
  • Ring Dip → Reduce Reps → Banded Ring Dips → Ring Push Ups → Tricep Push Ups → Tricep Push Up on Box

Shuttle Sprint → 10/8 Rower Cals

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