Saturday, 13 January, 2018

WARM UP – MOBILITY
Dynamic joint warm-up
Red band shoulder warm-up drills + activation drills (presses & pulls)
Overhead + Dip extension shoulder openers

WOD A
8-10 min of play / practice:
– Handstand balancing (use the wall or a partner to work on static balance work
– Ring inversions / levers / skin the cats (partner up an spot eachother through front and back lever progressions)
WOD B
Review / Tech: muscle up transitions + kipping hspu’s

NATE
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/24kg)
— OR —
NATE – SCALED
Complete AMRAP in 20 min:
4 Burpee Pull-ups (Sub burpee + jumping pull-up)
4 Handstand push-ups (Pike or DB Press)