DATE – Wednesday Sept 17th
Warm-up: 5-7 min of Skipping drills and dynamic shoulder warm-up/stretch
Mobility: Band pull-aparts and presses
WOD A) EMOM x 15 (5 rounds alternating)
A1) 1 x Legless rope climb or 2 x regular climbs
A2) 5-7 Strict Handstand push-ups (sub banded HSPU or seated DB Press)
A3) 15-20 quality hollow rocks or 30s hollow hold
WOD B) Complete for time:
50, 40, 30, 20, 10 – Double unders
25, 20, 15, 10, 5 – Push-ups
25, 20, 15, 10, 5 – Toes to bar
WOD C) Optional – Crossover Symmetry “Iron Scap”
