Extended Warm-Up/Skill
EMOM x 10:00
Advance:
1-minute Handstand Hold
1-minute Plank (elbows)
Intermediate:
30-45 Second Handstand Hold
30-45 Second Plank (elbows)
Beginner:
30-45 Second Overhead Barbell Hold
30-45 Second Plank from the knees (elbows)
* Try and rest no more than 30 seconds between movements *
WOD:
“Josh”
For time:
21 Overhead squat (95/65)
42 Pull-ups
15 Overhead squat (95/65)
30 Pull-ups
9 Overhead squat (95/65)
18 Pull-ups
Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef