THU 12/19/24 WOD

Warm Up – 100m row – 5 pushups to down dog – 5 inchworms – 5 kip swings – 10 plank shoulder taps – 10 squats – 10 reverse lunges – Handstand walk:  straight arm shoulder lean – 5 mini kick ups – 5 mini kick ups – 3 higher kick ups – 3 handstand kick ups – 4 handstand shoulder taps – 3 walk to the wall drills – handstand walk practice - :30 row - :30 handstand walk practice - :30 bike

WOD
3:00 max-cal row L2-same L1-same
3:00 max-distance handstand walk L2-max wall kick ups L1-max distance bear crawl
3:00 max-cal bike L2-same L1-same

3:00 rest

3:00 max-cal row L2-same L1-same
3:00 max-distance handstand walk L2-max wall kick ups L1-max distance bear crawl
3:00 max-cal bike L2-same L1-same

– 5 feet of handstand walking is 1 rep.

For Total Reps

Post WOD - 200-meter cooldown walk - 1:00 foam roll t-spine