11/15/18

Thursday
A) Gymnastics Skills: Handstands/HS Walking
Plank Weight Shifts—Shoulder Taps
Box Pike weight shifts—shoulder taps—walk arounds
Wall Walks—shoulder taps—-thigh taps
Soft kick ups on wall—with partner assist–banded assist
HS walks into wall—with partner assist–freestanding on your own
B) WOD:
0-3 on the clock: 30 Push ups + 30 Sit ups + Max cals rowed
3-6 rest
6-9 on the clock: 25 Push ups + 25 Sit ups + Max cals rowed
9-12 rest
12-15 on the clock: 20 Push ups + 25 Sit ups + Max cals rowed
15-18 rest
18-21 on the clock: 15 Push ups + 15 Sit ups +Max cals rowed
*Score total cals rowed
Categories: WOD

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