Warm Up 5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land
Weighted dumbbell Step Ups
4 sets of 16 (8 each leg)
Superset with 2 wall walks
WOD
42 Dumbbell snatches (alt arms)
21 Push ups
30 Dumbbell snatches (alt arms)
15 Push ups
18 Dumbbell snatches (alt arms)
9 Push ups
Dumbbell snatches demo'd at this link.
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