012713

yo!

progression wod

push up progression
3 rounds of
5 handstand push ups
10 bar dips
15 pylo push ups
20 touch push ups
25 push ups

squat progression
3 rounds of
5 pistol squat each leg (trx'ed)
10 overhead squat (pvc)
15 goblet squat 20kg
20 stationary lunges
25 air squats