WARM UP
Pass through
10-20 Kipping swings or 30 sec hanging holds from bar
Push Up
Wall squat
Stationary Lunge
1 leg hip hinge
10-20 Kipping swings or 30 sec hanging holds from bar
Push Up
Wall squat
Stationary Lunge
1 leg hip hinge
SKILL
Handstand Holds
BUY IN
Handstand holds 45-60 sec x 3
or
Pike holds
or
Pike holds
WOD
3 RFT
30 Thruster 65/35
20 Burpees
10 Toes to Bar
20 Burpees
10 Toes to Bar
TRAVEL WOD *IN CASE OF SNOW*
3 RFT
30 Thruster with or without weights (find something light: dumbbells, broomstick, etc.)
20 Burpees
10 V-Up Sit ups
20 Burpees
10 V-Up Sit ups
this workout is vital practice for upcoming Open WODs
CASH OUT
3 x 8
Banded good mornings
MOBILITY
l/s and hip flexors
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