WOD:

1) Hatch Cycle – Week 1 – Day 2:


Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.


2) 3 rounds AQAP:
20 Power Cleans 155/105
400m Run

Competitors:


3) Handstand Push-ups: Every-minute-on-the-minute for 10 minutes


Pick a rep range that you are confident that you can sustain for the 10 minutes. We don’t want to see 6,5,3,2,2,2, etc. We want to see even sets across all 10 minutes. These should be strict Handstand Push-ups. If you can’t do them, scale accordingly to an assisted or modified movement. Hand placement will be 2012 Regionals Standards. Hands must stay inside the white boxes, you may use a Yoga mat to fill the white box to pad your head, but no Abmats.


For results post weights and rep for each set of squats, time to complete Met-con along with any scaling used, and for competitors, reps of HSPU’s for each minute and any scaling used.


Post results/thoughts to comments