Tuesday Oct. 6, 2020

Warm Up
Mobility: Child’s Pose on Wall 2:00 https://www.youtube.com/watch?v=VOH2nQjURiQ
*The higher your hands on the wall the more stretch you will fill. 

20 Duck Walks
20 Spider Man’s
20 Air Squats
20 Arm Circles (10 Each Way) 

Strength/Skill
Handstand Pushup Practice 
Spend 10-12 minutes working on HSPU, HS Holds, or Pike Pushups on a Box* 

*If you’re proficient at HSPU, go for a max set of strict HSPU, then EMOM x 5 of 50-60% of your max

WOD (Strict 20-minute time cap)
7 Rounds
15 Wall Balls
2 Laps Run 

F:  6 Rounds Total; 1 Lap instead of 2
P1:  As written
P2:  6 Rounds Total
C:  8 Rounds Total 

Post-WOD Cooldown/Mobility (optional)
Glute/Hamstring Roll-Out 1:00/Side