Friday 140411

-Gymnastics-

A. For handstand push ups, I would like you to start with 3 stacked ab mats surrounded by blue plates and rep out as many strict reps as you can without coming off the wall. Try and tire out your triceps. 

Rest 1 minute

Once you fail, drop to 2 ab mats surrounded by 2 blue plates and again, rep out as many as you can without coming off the wall. Do them strict if possible but go to kipping if necessary. 

Rest 2 minutes

Finally, drop to one ab mat surrounded by 2 blue plates and rep out as many kipping handstand push ups as possible without coming off the wall. 

-Strength-

Stick to class percentages. 

-Conditioning-

Don't change anything just go as hard as you can for 5 minutes and get as many rounds as possible. Ladies should shoot for 5 rounds or more. Men should shoot for 7 rounds or more. 

-Buy Out-

Wait 2 minutes after conditioning and then attempt as many muscle ups as possible in 5 minutes. Be smart.