As some of you are probably experiencing extreme soreness about now from Murph, we’re going to take the opportunity to work skills heavily, along with some accessory work.
Swink Fundamentals -Shoulder Strength
Skill: Ring Dips and progressions
3 Rounds of: -8-12 Ring Dips -15 AbMat Situps -400m Run
Swink Performance -Shoulder Strength
Skill: Handstands and Handstand Walks
3 Rounds of: -15 GHD Situps -Max Handstand walk -or- :30 sec Handstand hold -Rest 2:00
3x500m Row (easy, recovery pace) -Rest 2:00
A picture from Regionals. That’s all.