“That was some of the best flying I’ve seen to date – right up to the part where you got killed.”
WARM UP:
500 M. Row
Then:
2 Rounds
5 Inch Worms
10 Scorpions
10 Good Mornings
Then:
5 Min. of Hip Mobility
SKILL:
7 Min. of Handstand Walking
*Work postioning and have fun!
LIFT:
RDL (Take from 1RM Clean)
4 @ 70%
3 x 4 @ 75%
WOD:
“JESTER”
4 Min. AMRAP
5 Dead Lift (225/155) (205/135) (185/125) (165/115)
5 HSPU
2 Min. Break
4 Min. AMRAP
5 Dead Lift
5 Box Jumps (30/24) (24/20) (20/12)
*Do weight within reason to allow touch and go reps.
POST WOD:
Foam Roll
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