WARM UP

Shoulder circles
Band shoulder stretches; anterior, posterior, lats x 60 secs each

Alt. tabata intervals (4 of each)

1) Hollow Rock or Hold
2) Superman Hold


WOD A – ADVANCED

Alt. E90SECS x 3 Rounds of each
1) 3-5 Ring Flies @ 3311 tempo
2) 2-3 Legless Rope Climbs ā€“ work on strict pulls.
3) Free Standing Handstand Hold

WOD A – INTERMEDIATE

Alt. E90SECS x 3 Rounds of each
1) 3-5 Ring Flies @ 3311 tempo
2) 1 Rope Climb + 2-3 Rope Pull-ups from ground
3) Handstand kick ups to a wall – Use wall as spot

WOD A – SCALED

Alt. E90SECS x 3 Rounds of each
1) 3-5 Ring Flies @ 3311 tempo
2) 3 Rope Pull-ups from ground + Lowers
3) Wall Facing Handstand Hold (almost max effort hold)

WOD B

3 Rounds not for time
400m Run
15-20 Heavy Banded Good Mornings
15-20 Anchored Situps, no Abmat ā€“ Red or Blue Band if possible
10-15 Elevated Single Leg Glute Bridge ā€“ per leg

WOD C

Crossover Symmetry Recovery