Thursday, March 3
Rebuild option available today.
Pisgah Kids: 3:30pm
Strength (all athletes)
3 RFQ: Bulgarian Split Squats, Supinated Barbell Bent Over Rows, and Nose-to-Wall Handstand Holds
3 rounds for quality of:
10 L Bulgarian Split Squats, pick load @3011
Rest 45 secs
10 R Bulgarian Split Squats, pick load
Rest 45 secs
8 Supinated Barbell Bent Over Rows, pick load @2111
Rest 45 secs
Nose-to-Wall Handstand Hold, 1 min
Rest 45 secs
WOD
AMRAP 12 mins: Strict Handstand Push-ups, Strict Pull-ups, and Alternating Goblet Cossack Squats
Complete as many rounds as possible in 12 mins of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
12 Alternating Goblet Cossack Squats, pick load
Rebuild Option (can be done instead of WOD)
3 RFQ
6-8 DB Shoulder Press @31X1
6-8 Strict Pull-Ups (Toe Spot) @3111
12-16 Alt. Goblet Cossack Squats @2111