WOD for Wednesday, Aug 01, 2018


Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.
*In between sets perform a 10s L-Sit OR a 10s Hollow Hold+ 10 Banded Pull-apart


5 Rounds of 40s work/20s Rest for max reps:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Handstand Walking or Shoulder Taps
1d) Russian Twists w. a plate (10, 5kg)
1e) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories


1 Rounds of:
60 Double KB Rows
60 Double KB Front Squat
*Use two light KBs and be smooth with each repetition ie. slow + controlled

Open Gym

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