THU 8/29/24 WOD

Warm Up - 10 alternating Samson stretches - 10 inch worms - 10 alternating Cossack squats - 10 hand-release push-ups - 10 air squats - 20 mountain climbers - 20 high knees - 20 butt kickers - 100-meter run (easy) - 10 med-ball front squat - 100-meter run (moderate) - 10 med-ball push presses - 100-meter run (fast) - 10 wall-ball shots – Handstand progression:  5 pushup down dogs – 10 pike shoulder taps – 5 pike pushups – 20 sec handstand hold (wall) – 5 handstand negatives – 1 min handstand pushup practice – Workout prep:  2 sets:  5 up-downs - 5 handstand push-ups - 5 wall-ball shots - – Rest :30 between sets –

WOD – 15 min AMRAP
200-m run
10 handstand push-ups L2-5 pike handstand pushups L1-10 DB push presses 20/15#
15 wall-ball shots L3-20/14# L2-10 @ 16/12# L1-9 @ 14/10#

ROUNDS + REPS

Post WOD - 20 reach, roll and lift - 1:00 couch stretch/side