Wednesday
Warmup/Mobility)
Shoulder circles
Band stretch: pecs, dip extension, lats
3 rounds, rest 20 secs between exercises:
10 sec hollow hold + 5 v-ups + 5 superman raises + 10 secs superman hold
10 beat swings
20 secs handstand hold against wall
WOD A) Alt. EMOM x 10 (5 rounds each):
1) 10-15 pushups – add weight if 15 BW is easy, goal is still 10-15 each round
2) 8-10 strict toes to bar or straight leg raises – at least 8 reps at your progression
WOD B) Complete 20 alt. rounds with a partner (10 rounds each):
5 ball slams 40/30lb
4 50’ shuttle sprints
5 ball slams
*Alternate once partner has completed last set of ball slams
***Crossover symmetry plyo post-wod***
