FRI 9/29/23 WOD

Warm Up – 500m on machine of choice - 10 alternating spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 box step-ups - 10 elevated push-ups on the box - 10 box step up and overs - 10 plank shoulder taps - 10 box jump-overs - 10 pike shoulder taps on the box - 10 box jump-overs - 10 pike handstand push-ups on the box – HSPU progression:  3 pike pushups – 3 hspu knees on box – 1 wall walk + :20 handstand hold – 2 hspu negatives – 5 kipping hspu - 5 handstand push-ups - 5 box jump-overs (workout height) –

WOD
40 box jump-overs L3-24/20” L2-20/18” L1-18/12”
20 handstand push-ups L2-pike hspu L1-hand elevated pushups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.

TOTAL TIME (10 Min CAP)

Strength - Thruster - 5-5-3-3-1-1 (From rack) (2:00 per round)

Post WOD - :30 banded overhead tricep stretch/side - :30 banded overhead lat stretch/side