S&C 04/23/2018

Grit Strength and Conditioning – Strength & Conditioning

Accessory Work

Every 3 minutes, for 15 minutes (5 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

Station 2 – Freestanding Handstand Hold Work

(if can’t do a handstand hold against wall, work on that)

Station 3 – Candlesticks x 10 reps

Metcon (Time)

4 rounds for time of:

20 Wall Ball Shots (20/14)

5 Squat Snatches (135/95 lbs)

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