FRI 11/15/24 WOD

Warm Up - 3:00 run, row, bike, or ski - 3 sets:  :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 shoulder-height kettlebell swings – Build in load on the kettlebell swings - 1 set: 10 handstand shoulder taps (stomach-to-wall) - 10 jumping chest-to-bar pull-ups - 10 handstand hip taps (back-to-wall) - 10 pull-ups - 2:00 handstand walk practice - 2 sets:  5 chest-to-bar pull-ups - Handstand walk (15 ft)

WOD
15 chest-to-bar pull-ups L2-10 pull ups L1-10 jumping pullups
Handstand walk (25 ft) L2-20 shoulder taps L1-5 inchworms

5 rounds for time

Strength – Bench Press – 5-5-5-5-5-5

Post WOD - 1 set:  1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side