WOD - 111031

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Complete four rounds:

2 Cast Wall Walks

12 Box HeSPU

2 Cast Wall Walks

8 Russian Dips

2 Cast Wall Walks

6 Wall PL Pushups

Finish with 2x10 Wrist Pushups

notes:

1) Note that for today’s GB WOD, perform 2 Cast Wall Walks in between each of the assigned FBEs.

2) If 2 Cast Wall Walks are too easy, you may increase the number of repetitions up to 4 or you may also substitute the most challenging STRAIGHT-ARM Press HS variation that you are capable of performing for 2 repetitions.

3) Scale the movements down as necessary to allow the correct repetition range to be performed for a given movement. This also means that if an rx’d movement is too easy, you may scale upwards as well.

4) Rest 2-3 minutes between rounds

This was so killer! After 2 rounds my shoulders and triceps were burning like crazy, but I kept going and now I feel great!

Guess I shouldn't have done planche leans and tuck planche before this ^^

FSP Pre-req testing

WOD:4 rounds/rests as rx'd

1 CWW

12 Pike Push ups(3rd step)

1 CWW

8 Foot assisted Dips

1 CWW

6 Knee Pushups

2x10 Wrist Pushups on knees

Ido Shoulder/Scap Routine

Notes:

-Hard today. Foot assisted dips were mostly legs except for the top hold.

Felt good Today

General Warmup/Stretch

Focus on Shoulders

4 Rounds:

2-4 Cast Wall Walks

12 Box HeSPU

2-4Cast Wall Walks

8 Russian Dips

2-4 Cast Wall Walks

6 Wall PL Pushups (Hands on Pushups Position)

Finish with 2x10 Wrist Pushups

Marc going for Crazy Back Squat PR in beginning of video! Then my training.

http://vimeo.com/31401524