Oct 2017

wod 20171010

“A:
2 set, of:
Banded Goodmornings x 10 reps
Air Squats x 15 reps
Burpees x 5 reps

B:
Handstand Walk progression

EMOM 6 min, of:
Wall climbe + Nose to wall handstanding shoulder taps x 4 reps

Rest 2 minutes

EMOM 5 minutes, of:
Handstand Walk for distance
* scale by continueing to do shoulder taps

C:
Every minute, on the minute, for 30 minutes:
Minute 1 – Kettlebell Swings x 15 reps
Minute 2 – Pull-Ups x 12 reps*
Minute 3 – Overhead Walking Lunges x 10 reps
* Ring rows

D:
3 sets, of:
In and out drills (rings) x 10 reps
Single leg Hip Thrusters x 12/12 reps”