Nov 2016

wod 20161128

“A:
3 laps, of:
Bear Crawl x 10M
Handrelease Push-ups x 10 reps
Shoulder pass throughs (rubberband) x 10 reps
AirSquats x 15 reps

B:
4 sets, of:
Kick to handstand x 5 reps + Handstand hold 30 seconds

+

4 sets, of:
Pike push-ups x 4

C:
4 rounds for time, of:
Boxjump over x 12 reps
Front Squat x 8 reps
Push-ups x 12 reps
Deadlift x 8 reps

D:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps”