DATE – Tuesday, October 16

Warm-up

3 rounds of:

Handstand Hold– 15 seconds

Mobility
Overhead banded stretch (60 secs each arm)
Foam Roll T-Spine/Lats (2-3 mins)
Hip Opener using box (90 secs each side)

WOD A)

For time:
100 ft Walking lunge
50 Pushups
50 Double-unders
25 Knees to elbows
5 15’ Rope Ascents (MOD – 15 Rope Pull ups from ground)
50 Box jump (24/20”)
25 Overhead squats (65/45lb)
25 L-pull-ups
50 Ab Mat Sit-ups

WOD B)

WOD B)

Plank hold: 3 x 60 secs – Rest 90 secs (25/45)

*Feel free to go heavier if first round is easy