MON 1/20/25 WOD - All Classes Will Meet -

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 PVC shoulder presses - 1 set:  10 handstand shoulder taps (stomach-to-wall) - 5 push-ups to down dog - 10 handstand hip taps (back-to-wall) - 10 shoulder presses - 2:00 handstand walk practice - 2 sets:  Handstand walk (15 ft) - 5 shoulder presses (55/75 lb) - 200-meter jog

WOD
Handstand walk (150 ft) L2-50 Handstand shoulder taps L1-150ft bear crawl
40 shoulder presses L3-75/55# L2-55/35# L1-35/15#
800-meter run L2-600m L1-400m
– Complete handstand walks in 25-ft segments.

For Time

Strength – Deadlift – 3-3-3-3-3-3

Post WOD – 2 Min bar hang (accumulate)