DATE – Wednesday

 

Warm-up: 5 min Dynamic lengths

 

Mobility: Banded shoulder mobility (overhead and extension / bully)

 

WOD A) 3 rounds for quality: (15 min)

2-3 Rope Climbs / 1-2 Legless

8-12 Handstand push-ups (Pike off bench or box, or 5 x 3-4s negatives)

20-30s Parallette L-Sit hold (Tuck hold)

– Rest as needed between movements –

 

 

WOD B) (18 mins)

B1) Alternating Tabata (Complete 8 rounds of):

20s – Ring Dips (sub bar dips, or parallette dips)

10s Rest

20s – Box Jumps (30/24”) (Games standard)

10s Rest

 

– Rest 2 min –

 

B2) Alternating Tabata (Complete 8 rounds of):

20s – Toes to Bar

10s Rest

20s – Ball slams (30/20lb)

10s Rest

 

 

Big classes partner up and start on either movement – score is combined lowest set of each movement. Aim for consistent output each round.

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