The Bird @ Grit Comp

The Bird @ Grit Comp

Couch Stretch
Lat Distraction
2x10 Empty Bar Front Squats
2min Practice with Hs Holds

Emom 12min Front Squat/ HS Hold  (Weight)

HSH FS Emom
Even 8 Front Squats 135/95
ODD 15/30second  Handstand hold

Rx Wall Assisted
Rx+ FreeStanding

Because It Friday (Time)

for time

400m run
30 kb swings 24/16
20 burpees
10 MU
20 Burpees
30 Kb Swings 24/16
400m run

Scale with
A- 5 False Grip Ring Rows + 1 Transition + 2 , 5 second Dip support hold + Negative

B - Strict Kneeling MU Transition into Dip hold 5 second

C - 2 for 1 jumping MU

Posted
AuthorDan Shrum