Screen Shot 2014-09-02 at 6.39.08 PM
Joel at the bottom of many zercher sandbag squats a few weeks ago.


  • 5 min CV – Run, Row, Ski, Jumprope
  • 6-1 KB Headcutter & Burpee Pull-up
  • 5 Min Foam Roll

WOD- OBJ: SKill/Strength Development

20 Min Ascending  Ladder for Quality  (1-6 then start over 1-6 etc..)

  • Strict handstand push-ups
  • Bar or Ring Muscle-ups or Attempts
  • A Weightlifting Weakness of your choosing @70%1RM

MOD/Movement Hierarchy
HSPU > Abmat HSPU > Handstand Hold > Pike HSPU > Hard Push-up
MU > C2B Pull-up > Kip > DH


10 min Sandbag Drag Down & Back…alternate with partner. 
Resting Partner Holds Ring Plank

Banded Shoulder Stretches off Rig

Recovery Day/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch

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