Earlybirds: Cross Symmetry
WU: shoulder mobility and rotator cuff prep
10 Ring rows
5 kick up to handstand / :30 second handstand hold / 25ft. Handstand walk
A. CFCI Games: Event 8 (10 miuntes)
5 max effort attempts to accumulate as many points as possible:
Ring HSPU (x5 points/rep) So, if you get 3 reps in a set it equals 15 points.
SHSPU (x2 points/rep)
Kipping HSPU (x1 points/rep)
HR push ups (x.25 points/rep)
10 minutes to warm up Event 9...
B. CFCI Games: Event 9
"Duece Duece Duece"
2 Rounds for time:
22 Power clean and Jerks (95/65)
200m Plate Run (45/35, to the 800 mark on the ground and back)
Extra Credit: ARMS
15 KB curls (alt, 15/15)
25 banded tri pull downs
Why you should never get drunk and try handstands...
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