WOD: Thursday, August 9th, 2018

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 5 Clusters (ascending weights)
  • :20s Plank on Hands

 

Workout: For Time

  • 11 Clusters (95/65)

400 Meter Run

  • 9 Clusters (115/85)

400 Meter Run

  • 7 Clusters (135/95)

400 Meter Run

  • 5 Clusters (155/105)

400 Meter Run

 

Skill Work: Handstands

  • Work on handstand holds, handstand push ups, and handstand walks

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations