Happy Friday the 13th!
Warm Up:
Warmy
3 rds.,13 secs of;
10 sec bottom position squat hold (3 sec rest)
10 sec mountain climbers (3 sec rest)
13 sec right side plank hold
13 sec left side plank hold
repeat.
Xfit WOD:
AMRAP of;
3 deadlifts (115/75)
3 front squats (115/75)
3 push press (115/75)
**While P1 is working, P2 is holding handstand against wall, drops once P1 has completed all reps…switch.**
Time cap 13 minutes.
Pull up work;
5x5x10 (fat and normal grip)
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