Wednesday

Warm-up
Row 500m
THEN
Complete 2 Rounds
1 Shoulder Cycle
15 Hollow (2 Sec Hold)
15 Superman (2 Sec Hold)
Skill
15 Minutes
Inversion Work
Comp: Handstand Walk (Accumulate 100' ***)
2 1/2 Lengths of the Gym.
*** Penalty for Dropping - 6 Hand Stand Shoulder Taps on Wall
OR
Perf: Wall Walk (16 Reps w/ 5 Sec Hold at Top of Each Rep)
No Push up
Rest 10-15sec between Sets or as needed.
OR
Fit: Inch Worm to Pike Press (20 Sets of 1)
Walk hands out to Plank - Push Up - Walk Hands Back to Pike - Then Press - Then Stand

Rest 10-15sec between Sets
 
"WOD" Workout Of The Day
"11-16 minutes"
For Time - Row/AD
50 Row (calories)s
Rest 1 min
40 Row (calories)s
Rest 1 min
30 Row (calories)s
Rest 1 min
20 Row (calories)s
Rest 1 min
10 Row (calories)s

 

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