11/9/21 – 211109

Group Warm up

Group Mobility 

Strength 

Every 90 seconds x 8 rounds – 2 shoulder press *Building to a heavy double.

 

WOD ( Workout of the Day ) 

5 Rounds for time – 15 minute time cap

50ft handstand walk

150ft Dumbbell front rack walking lunges – 50/35lbs

200m Run

Lv.2 – 1:00 handstand hold 

Lv.3 – 30 shoulder taps in a pike position / bear crawls + 35/20lbs 

Share