Pre:
10 min. practice handstands w/ some dynamic flexibilty in between
Practice each of the following movements (7-10 reps or so, not too many)
WOD:
For Time...
70 Dumbbell/Kettlebell Swings @24kg/53lbs
60 Jumping Lunges
50 Sit-Ups (arms allowed)
40 Overhead Squats @ 34.3kg/75lbs
30 Box Jumps 20 inches
20 Handstand Push-Ups
10 Deadhang Pull-Ups
Post:
Break these up as much as you need but finish the reps before moving to next exercise...
100 Good Mornings (green rogue band)
50 Wtd. Sit-Ups @24kg
25 Pull-Ups (deadhang)
5 min. MWOD shoulder w/ band
5 min work on Pike (stretch)
Matt: 17:20
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