WOD - 120607

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Complete four rounds:

2 Cast Wall Walks

7 HeSPU

2 Cast Wall Walks

5 Swinging Dips

2 Cast Wall Walks

3 PPP

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) During the HeSPU be conscientious in completely locking the elbows at the top of each repetition.

4) Rest 30 seconds between exercises and 2-3 minutes between rounds.

5) Scale the movements as necessary to allow the correct repetition range to be performed for a given movement.

2 x Cast wall walks 2,2,2,0

Dips 7,7,7,7

2 x Cast wall walks 2,2,2,0

XR pushups 5,5,5,5

2 x Cast wall walks 2,2,2,0

HeSPU Negative 3,3,3,3

Cast wall walks are still too much

I had to skip this one due to a business trip. :?