FRIDAY

WOD

For Time:

15-minute CAP

12-11-10-9-8-7-6-5-4-3-2-1

·       Handstand Push-ups OR Piked Push-ups

·       100-meter Run between sets OR 6x15m Shuttle Runs

Focus of WOD:

·  Gymnastics

·  Building volume of HSPU progression from where you are at.

·  Piked, strict, deficit, wall facing.

·  100-meter run is loosening arms between sets

Mobility & Movement Development

After the WOD

9-minute EMOM

·        1^st min: L-Sit Bar or Rings

·        2^nd min: Ball Tucks

·        3^rd min: Ring Rows/Pull-ups

Focus:

·  Core and Shoulder strength development