WOD – September 26, 2014

Workout of the Day
A) EMOM for 20m, alternate the following exercises:
Odd Minutes: 4 Back Squats @ ~70-80% of 1RM
Even Minutes: 1 to 4 Handstand Pushups (or progressions)

B) GHD Situps 3×15
Rest 2m between sets

Scaling Guidance
-Back Squats should be heavy but doable for all 10 sets. 75% of 1RM is probably the sweet spot for most people.

-For the HSPU, work your most difficult/advanced progression. If you can’t do any strict HSPU, then do 4 kipping HSPU. If you can do 1 kipping HSPU but not 4, then do 1. Etc.

-If you’re unfamiliar with GHD situps, reduce the reps per set and go only to parallel.