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OUR BLOG

Hard Knock Life

By Jbrause | In WOD | on August 11, 2017

“On the block with all my chains on”
-Lil Uzi Vert

 

Part A-

12 min EMOTM

1st- 1-3 Muscle-up/ Pull-up Negatives

2nd- 45s Belly 2 Wall Handstand Hold (balance if possible)

3rd- 3 Dragon Flag Negatives

Adv- 30s Negative, 1-3 Press Handstands

Part B-

Back Squat w/ 1s Pause Halfway Up

3×5

*Same weight straight across, ~75%+

Part C-

Running

5x 400m Run

Start an interval every 4 minutes

*Push for negative splits. Record fastest and slowest.

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