DATE – Wednesday
Warm-up) 2 Rounds:
6-8 Ring Rows
8-10 Pushups
12 Ball Slams (Lightweight)
Mobility) Shoulder Stretch w/band
WOD A) 15 mins skill work. 3 Rounds NFT:
Adv/Int
3-5 Bar Muscle Ups
2-3 Attempts at a max Handstand Walk
ME L-Sit on Rings
-0R-
Int/Beg
7-10 Chest to Bar Pullup/Pullup
2-3 Attempts at a max Handstand Walk –OR- Nose-to-wall Handstand Hold x ME (30 second cap)
ME L-sit Hold on parallette or matador
WOD B) 7 Rounds:
60m Hill Sprint
WOD C) Easy 500-700m cool down Row & Stretch
