02 January 2017


Work Capacity
Complete as many rounds as possible in 12 minutes of:
3x Strict handstand push-ups
5x Strict pull-ups
7x Toes-to-bar

Note: Density training today, accumulating as much QUALITY work as possible within the prescribed time line. Scale movements as needed, either up or down. Add a couple reps, add in a deficit on the HSPU, or wear a weighted vest to make things more challenging. Reduce movements to less skill demanding versions like push-ups, ring rows, and supine leg lifts if that is more appropriate to your current fitness ability. The most important thing is full range of motion quality movements. Enjoy!

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