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

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