DATE – Wednesday



Alternating 2 x 1:30 mins of rowing with partner – work on shoulder mobility between sets:

Lacrosse ball shoulders, band stretches etc.


WOD A) 3 Rounds NFT Skill/Strength (15 mins):


6-10 Handstand Pushups – strict (work to 2-4” deficit if possible)

10-20 Toes to Bar – Unbroken

30-50 Double Unders

*If you are still learning/are not particularly strong with HSPU’s, work on 2-3 second controlled negatives. Drop down from wall after each rep and keep sets manageable.


WOD B) EMOM x 7 mins:

2 Power Snatches @ 70-80% of 1RM (reps are not touch’n’go)