October 21st, 2016 | Category: WOD | Comments are closed |


•Warm Up: Banded Lower body. 400m run.
•100’ waiter’s walks with heaviest plate possible. Keep going until you cannot carry a plate for 100’.
•Static Hold over the bar 3 rounds 20 second Hold, 1 minute rest (Underhand grip).
•Hollow Hold 4 rounds 10 second hold, 20 seconds rest

Daily Knowledge: Waiter’s walks are seemingly simple, yet challenging exercise. It challenges the ability to balance the plate, but more than that the heavier weights build stability in the shoulder, which will help decrease the chances of injury as well has fix problematic shoulder joints.

•SKILL: Muscle Up: Static hold at the top of the dip with the wrists pointed out 3x max time. 3x Max ring pullups with false grip.

AMRAP 20 Minutes:

2 Strict HSPU

2 M/U (Black 2 Pushups, 2 Pullups)

10 Box Jumps

12 KB Swings



30-60 Minutes Maffetone Method walk, run, bike, row



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