Tuesday- Got Skills 9-1-15

VOD

Come, let us worship and bow down. Let us kneel before the Lord our maker, for he is our God. We are the people he watches over, the flock under his care. If only you would listen to his voice today!

– Psalm 95:6-7 NLT

Strength/Skill

EOMOM 20min
Odd: 5 Muscle ups (scale strict pull ups OR MU scale on rings)
Even: 5 Bench Press (increase as able each set)

WOD

7 Rounds (20min)
In 2 mins complete:

Rec
100m Run
7 Deads 65-70% (Challenging weight)
Max reps of Strict Handstand Push ups on a box OR Banded OH Press in the remaining time
Rest 1 minute between rounds, score is total number of HSPU

Rx
200m Run
7 Deads 65-70% (Challenging weight)
Max reps of Strict Handstand Push ups in the remaining time
Rest 1 minute between rounds, score is total number of HSPU

Extra Work

1. 3×15 Hip Extensions on GHD
2. 3×15 Seated DB Strict Press
3. 100 Banded Good mornings
4. 100 Banded Tricep Push downs