WOD: Tuesday, June 5th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Banded lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute Per side


Pre-Game: 4 Rounds (12 Minute Cap)

  • Calorie Row/Bike/Run (9/7)
  • 5 Shoulder to Overhead (ascending weights)
  • 3 Strict Pull ups OR 5 Ring Rows

 

Workout: AMRAP 18 Minutes

  • 40 Switches
  • 20 Shoulder 2 Overhead (115/85)
  • 10 Pull ups

CRX: AMRAP 18 Minutes

  • 40 Switches
  • 20 Shoulder 2 Overhead (135/95)
  • 10 Chest 2 Bar Pull ups

 

Skill: Handstand work

  • Kicking up onto the wall, handstand push ups, or handstand walks

 

Core: 5 Rounds

  • 15 V-Ups
  • :30s Plank (on hands)