WARM UP – MOBILITY
Dynamic full body warm-up and full body stretch out
Stretch: overhead, wrists, and hollow holds in preparation for handstand work
WOD A
In 10 mins establish your best / max effort:
Handstand walk (ft) and static handstand hold (s)
– For the handstand walk, we will use a 30 ft length/lap, if you can walk more that 30ft you must turn around and walk back down the lane
– for the max hold your hands must stay within a 3x3ft box.
– If you can not static HS hold and/or walk, continue to work on handstand holds and walking drills using the walls or spotters as needed.
*Handstand Walk*
Max distance Handstand Walk
*Handstand Hold*
Max static handstand hold
WOD B
*300*
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “Dumbbell Movement” Rx: 50/35lb
15 Ab-mat sit-ups
Rd 1 – Dumbbell Push Press
Rd 2 – Dumbbell Burpees (Push-up to stand w/ DB’s)
Rd 3 – Dumbbell Power Cleans (one end of each dumbbell must touch the ground)
Rd 4 – Dumbbell Bench Press
Rd 5 – Dumbbell Lunge Steps (DB’s held by your side)
Rd 6 – Dumbbell Front Squats
Rd 7 – Dumbbell Bent Over Rows
Rd 8 – Alternating Dumbbell Snatches
Rd 9 – Dumbbell Deadlifts
Rd 10 – Dumbbell Thruster
ACCESSORY
Crossover Symmetry “Iron Scap” or “Recovery”
