Weekly Warmup
Row 500m
3 Rounds of
10 GHD Back Ext
10 Toes to Bar
10 Shorty Band Squats
Spend the rest of the warm up practicing Handstand walks or holds on the wall.
Strength
EMOM 8
1st 4 mins - 10 Back Squats
2nd 4 mins - 10 Front Squats
WOD - The Doozie
4 Rounds
Row 250m
10 Burpees
20 KB Swings (1.5/1)
10 Burpees
Row 250m
Rest 1 min
*Compare to 2/21/2014
REC
Roll out and mobility work