4/28/17
PreHab: Scapular Activation, Shoulder Prep
Warm–up: Agility Drills, Pull-up Variations
Skill: Handstand Push-ups/Handstand Walk
WOD:
Rx: 3x
800m run
25 Pull-ups
15 HSPU
Rx+: 3x
800m run
25 C2B Pull-ups
50′ Handstand Walk
Option 1: 3x
600m run
17 Pull-ups
10 HSPU
Option 2: 3x
400m run
15 Jumping Pull-ups or Ring Row
15 DB Presses
Core: “Durante Core”
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –