4 by 600m. 30s Rest
3 by 800m. 45s Rest.
DYN MOB. 8M.
A. GWOD. 8M
Practice Tripod and Transition to Crow
Work into Headstand if able and Push up to Handstand
Advd Athletes should Work Ring Handstands and Ring HSPU
B. Back Squat. 5 by 5. Work to Heavy Load. 20M.
C. For Time:
32 Front Squat (95/65)
22 Front Squat (95/65)
12 Front Squat (95/65)
D. Post WOD MOB
Legs up the Wall. Groin MOB. Couch Stretch. Â 6M.Â