WARM UP:
3 Rounds
30 Double Unders (60 Singles)
10 Air Squats
10 Push Ups
10 Pass Throughs
Then:
5 Min. of Mobility
SKILL:
7 Min. of Handstand Work
-Positioning
-Lower Downs
-Lower Down to Ball Up
*Work your progressions.
LIFT:
Front Squat
5 x 5 @ 73%
WOD:
“GO” (Compare to 1/15/3)
For Time:
50 Burpees
40 Pull-ups
30 KBS (70/53) (53/44) (44/35) (35/26)
20 Front Squats (165/115) (155/105) (135/95) (115/75)
10 HSPU
POST WOD:
Shoulder & Hip Mobility
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