Thursday 3/21/19

Warm up:
3 min bike or row
10 hollow rocks
5 Inch worms
10 Lunges
5 Plank shoulder taps / side
10 jumping jacks
5 Plank weight shifts (shifting weight over fingertips)

Skill: Handstand review

WOD: 3-5 Rounds Not For Time
A) 30 sec handstand hold OR 2 x 25ft HS walk
B) 100ft sled push – unbroken and FAST!
C) 30 sec L-sit (accumulate as needed)*
D)60 sec max DU’s (record ea attempt)
*Aim for fewer sets than last week. If able to perform 30 sec UB last week, add 5 sec or progression version (dip stand to rings, etc)

Mobility Option: 3 x 30 sec ea
Calf stretch
Pigeon pose
Sleeper stretch
Beach Body Superset Option (not recommended if competing in Open): 3 Sets
A1) 5 DB Bench AHAP
A2) 5 Strict Pull up AHAP (add weight if able)
A3) 10-15 GHD sit ups (weighted if able to perform >15)