WOD

060923

Friday, June 9

WOD

Warm-up:
4 Up down dog
8 Bootstrapper
4 Inchworm
8 Superman w/:2 hold
4 Yoga pushup
10 Top down deadlift
Wall walk up w/ :10 hold
2-4 Ring dip or HRPU
16 Speed skater
8 Burpee

WOD:
A) In 6 minutes, accumulate as much time as possible in a Handstand Hold or Pike Hold on box
Perform 5 Ring Dip for every break. Scale ring dip to 10 HRPU.
*Record total accumulated time and total dips.

B) Every 3 minutes for 15 minutes (5 sets)
5 Bench Press
5 Sumo Deadlift
*Building.

Mobility:
:45 Lying knee twist
:45 Twisted cross

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