Thursday 27 September

Keith press

WOD:

Find your max each movement in any order:
Handstand walk
Double-unders
Kipping pullups
Kipping handstand pushups
5oom Row

SCALES:

Gold

Find your max of each movement in any order:
Shoulder touches
Double-unders
Kipping pullups
Kipping handstand pushups (one ABMAT)
5oom Row

Silver

Find your max of each movement in any order:
Handstand hold
Double-unders (or single, single, double)
Kipping pullups (band assisted)
Decline pushups (on bench or GHD)
5oom Row

Bronze

Find your max of each movement in any order:
Overhead barbell hold @ 95/55
Single-unders
Kipping pullups (band assisted)
Decline pushups (on bench or GHD)
5oom Row

WARMUP:

10 min AMRAP:
Row 250m at a warmup pace
Do 5 reps of each movement

SKILL WORK OR SQUAT CYCLE

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