09.28.2018

There is magic in the air and it starts with working out.

Metcon (Time)
3 Rounds for time:
21 Pull-ups
15 Front squats (155lbs/105lbs)
9 Deficit handstand push-ups (4"/3")

*No butterfly today.
The pull-up volume is moderate and volume should be reduced if any single round will take longer than 1:30 to complete these reps. The load on the front squat should be challenging for 15 reps on the first round and might require one quick break to complete the reps. The deficit handstand push-ups will be challenging for 9 reps each round but should not take longer than 1:00 to complete on any round.
**12 Minute Time Cap

Accessory Work
2 Rounds
0:30 Hollow hold
0:30 Supine straddle wall stretch
0:30 Hollow hold
0:30 Hands on box shoulder stretch
*Can also do this on the wall.