Wednesday WOD – Down Under

28 Jan
0

A) Warm Up

30/20/30

3 Rounds of Cindy

Then

Thoracic Smash

A) Gymnastics/Strength

5 Minutes working on HSPU

Then

Strict Handstand Push Ups – 3 sets x Max effort (* Scaled – Barbell Shoulder Press – 5/5/5 Progressive)

superset

Supine Grip Bentover Row – 6/6/6 (Progressive)

B) WOD

5 Rounds

30 sec Max. Rep Burpees Over Barbell

15 sec Rest

30 sec Max. Rep Double Unders

15 sec Rest

30 sec Max. C2B Pull Ups

60 sec Rest

D) Core

Hollow Rock Hold - :20/10 x 8

E) Mobility

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