DATE – Friday

 

Warm-up/Mobility

 

 

 

WOD A)

 

15 Mins Skill Practice: 2-3 Rounds per exercise, not for time.

 

Advanced:

3-5 Pistols per leg

5-7 Strict Handstand Push-ups – work to 2” deficit if possible

5-7- Strict Toes to bar

 

Beginner/Intermediate:

3-5 Pistols per leg – to lowest box possible

3-5 strict HSPU or Wall Walk (HSPU to Abmat)

5-7 strict hanging leg or knee raises

 

WOD B)

 

AMRAP 10 Mins

 

20 Walking Lunges (24/16kg KB in Front Rack position)

10 Ring Dips (Mod: 10 Push Ups)

 

 

WOD C)

 

3×15-20 GHD Sit Ups