Wednesday October 20, 2021

Warmup

2 Rounds:

10/Arm SA Bent Over Row

10/Arm SA OH Press

10 Scapular Pushups

10 Step ups

:30 Hollow Hold

:20 Headstand Hold

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Handstand Practice

Spend 10 minutes working on handstands – walks, pushups, wall climbs, holds, pike pushups, etc.

Then, spend 10 minutes warming up to working weights for the WOD

WOD

Shoulder to Overhead

Box Jumps

25/20/15

Rest 3 minutes

Front Squats

Pushups

25/20/15

F:  reduce reps to 21/15/9; light barbell shoulder to overhead; kb goblet squats; box pushups

P1:  95/65

P2:  75/55

C:  115/75; DB box stepups (50/35); handstand pushups 20/15/10