WOD: 3.1.16

“I’M NOT AFRAID OF DEATH, BUT I’M IN NO HURRY TO DIE.”

~STEPHEN HAWKING

gallery-1450714139-plazuela-sanchez-taboada

 

CORE: ‘The Armadillo Drill’

 

Working the Negative:

PERFORMANCE:

With a partner timing your reps perform:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 20 reps
Time each descent and post total time to complete.

 

FITNESS: 

With a partner timing your reps perform:
Lower from a fully extended push-up to your chest as slowly as possible, 20 reps
Hold active shoulders on the pull-up bar as long as possible, 20 reps
Time each rep and post total time to complete.