WED 10/4/23 WOD

Warm Up - 1:00 ski, bike, or row - 15 PVC pass-throughs - 10 push-ups - 5 strict pull-ups – :20 dead hang – 1:00 ski, bike row - 3 strict presses (empty barbell) - 3 push presses - 3 split jerks – :20 plank shoulder taps - :20 pike handstand shoulder taps - :20 handstand shoulder taps – 2 sets:  2 push presses - 2 split jerks – Build in load to just under your first working set -

Strength WOD – 2 Push Presses + 1 split jerk – 7 sets (2:00 per set)

WOD – 12 Min EMOM
Even minutes: 20 KB swings L3-55/35# L2-45/25# L1-35/15#
Odd minutes: max distance handstand walks L2-max handstand shoulder taps (on wall) L1-max plank shoulder taps

Total distance in handstand walk

Post WOD – 2 sets:  :30 standing quad stretch/side - :30 quad foam roll/side - 1:00 thoracic roll