Wednesday – 210728

Wednesday – 210728

SWOD

Handstand Walk Drills (10 minutes)
1) 12″ Line – Kick up to Handstand with 5 second hold
2) 18″ Line – Kick up to Free Handstand, extend to wall
3) 36″ Line – Kick up to Free Handstand, walk to wall
4) Freestanding Handstand Walk Practice

WOD

For time (16 min cap):
50/40 Calorie Row
25 Bench Press (135/95)
40/32 Calorie Row
20 Bench Press (135/95)
30/24 Calorie Row
15 Bench Press (135/95)
20/16 Calorie Row
10 Bench Press (135/95)
10/8 Calorie Row
5 Bench Press (135/95)

……….

BURN

2-3 rounds of:
10 RFESS, each leg @ 3011
10 Partner Hamstring Curls @ 30X1
20 DB Arnold Press @ 4121
20 Banded Lat Pull Down @ 1111
5 Ab Wheel Rollouts

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