Wednesday, 8 November, 2017

WARM UP – MOBILITY
Red band: shoulder / back / overhead warm-ups
Midline warm-ups (hollow rocks / superman etc.)

Review handstand progressions, GHD Sit-ups and other WOD A movements.

WOD A
EMOM x 12 (3 rounds of each):
A1) 1-3 Rope climbs (Adv Legless or 1 Legless + 1 Regular)
A2) 20-30s Hanging L-sits / tuck-sit hold
A3) Handstand hold / walking practice
A4)10-15 GHD Sit-ups (or v-ups / tuck ups)

WOD B
4 TO THE FLOOR
Complete 3 rounds for total Cals rowed
In 4 min row for max Cals
At the top of each minute, including the first, complete 10 / 8 / 6 / 4 burpees before spending the rest of the min accumulating cals.
– Rest 4 mins between rounds –
(24 mins total)

ACCESSORY
Crossover Symmetry “Iron Scap”

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