Shoulder circles
Band pull-aparts & presses
2 rounds:
30-40s partner overhead PVC stretch


Shoulder Press

15 Minutes to establish a new 1 RM


3 Rounds: (Record HSPU reps only)
Max unbroken HSPU
6-8 ring rows @ 40X2 tempo
6-8 Cuban rotations @ 4020 tempo
-Rest 2 mins-
Record best strict and / or kipping HSPU set
If performing a modification, please create your own note specifying the mod you used
Modification options:
*At least 50% ROM must be achieved if you are using abmats
*Banded as 2nd choice
*Pike as 3rd choice

Strict Handstand Pushups
Max Reps of unbroken Strict Handstand Pushups

Kipping Handstand Pushups
Max Reps of unbroken Kipping Handstand Pushups

Handstand Pushup – Scaled
Please note your own specific scaling choice

WOD C #Summerabs

On a Tabata clock, complete 3 rounds:
20s: Russian twists (Slamball)
10s Rest
20s: Grasshoppers
10s Rest
20s: V-ups / Tuck-ups
10s Rest