WARM UP
Running drills
Body weight dynamic warm-up & Stretch
Body weight dynamic warm-up & Stretch
MOBILITY
Banded shoulder stretch
WOD A
Spend 7-10 min on Kipping pull-up and HSPU technique
Advanced athletes practice handstand walking and ring muscle-ups
Advanced athletes practice handstand walking and ring muscle-ups
Del
25 Burpees
400m ball run (20/14)
25 Weighted pull-ups (20/10lb)
400m ball run (20/14)
25 Handstand push-ups
400m ball run (20/14)
25 Chest-to-bar pull-ups
400m ball run (20/14)
25 Burpees
400m ball run (20/14)
25 Weighted pull-ups (20/10lb)
400m ball run (20/14)
25 Handstand push-ups
400m ball run (20/14)
25 Chest-to-bar pull-ups
400m ball run (20/14)
25 Burpees
