WARM UP – MOBILITY
Easy 400m run
Dynamic upper body warm-ups + band activations (press + pull)
Review / Tech and warm-up: Handstand push-ups + rope climbs
WOD A
MOORE
AMRAP 20 Minutes:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max unbroken handstand push-ups
—-
Your score is the total # of HSPU’s completed
Scale HSPU so that a set of 8-12+ is possible on the first set.
Stagger start by 30s for groups sharing a rope.
WOD B
3 rounds for quality: work for as much of the 2 min as possible (8 mins)
30s Plank up downs
30s Bear pose knee to opposite elbow
30s Side plank rotations R
30s Side plank rotations L
– rest 1 min –
