HQ WOD 180217

Emma's first ever toes-to-bar..she got 40 in the Open!


CONDITIONING

Five 3-minute rounds of:

10 front squats (84/57)*
10 box jumps (24"/20")**
Row / Bike for max calories

Rest 3 minutes between rounds.

Scaling options: 
* Pick lighter load 
** Lower box


Use remaining time to work on hollow rock drills: on the floor, hanging from the bar and progress into pull up kip / toes-to-bar kip / bar muscle up kip. 


For OPEN competitors, take it easy today. Scale down the weight and don’t push too hard. 


Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 12:30-2:30pm.