FRI 1/5/24 WOD

Warm Up - 2 sets:  1:30 row/bike/ski/run - 5 inchworm + 1 push-ups - 10 empty-bar Romanian deadlifts - 3 wall walks - 10 empty-bar high pulls - 1 set:  3 handstand push-up negatives - 10 sumo deadlifts (empty barbell) - :20 handstand hold - 10 sumo deadlift + shrugs - 3 kipping handstand push-ups - 10 handstand shoulder taps, slow - 10 sumo deadlift high pulls - 5 kipping handstand push-ups - 2 set:  5 sumo deadlift high pulls (workout weight) - 5 handstand push-ups –

WOD I – 15 Min CAP
10 sumo deadlift high pulls L3-95-65# L2-75/55# L1-55/35#
10 handstand push-ups L2-7 pike push ups (floor / box) L1-7 HOD knee pushups

7 Rounds for Time

WOD II – 15 Min CAP

500m Row L2-375m L1-250m (2:00 or less pace)

Rest :30

5 Rounds for Time

Post WOD - 2 sets:  1:00 T-spine foam roll - :30 band pull-aparts

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SAT 1/6/24 - 9am - 11am - OPEN Gym / Partner WOD -

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THU 1/4/24 WOD