TUESDAY, NOVEMBER 4, 2014

A. ADVANCED:
Strict and kipping hspu - See September 23 and October 1, Oct 6, 2014
10-20 strict
20-30 kipping 

No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.

No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.

Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box or just from the floor.
 

 B. 4 Rounds for Time: 
       Deadlifts x 12 155/225 lbs
       Box Jumps x 20 20/24"