Friday Nov 6th

Skill:
10 minutes – Handstand Practice
* Holds (Wall Facing, Freestanding) Walking (Progressions)

WOD

5 rounds for time:
25 Hip Extensions
50 Dbl-Unders
100ft Walking Lunges

*Pack
4 rounds for time:
25 Hip Extensions
50 Dbl-Unders
100ft Walking Lunges
*Pup
4 rounds for time:
15 Hip Extensions
20-40 Dbl-Unders or 75 Skips
100ft Walking Lunges

Strength

L1: Do the Class

L2: Do the Class
5 rounds for time:
20 KB Swings
25ft HS Walk
50 Dbl-Unders

L3: Do the Class
5 rounds for time:
20 KB Swings (1.5/1pd)
50ft HS Walk
75 Dbl-Unders

2-A-DAY

A. 3 sets of “Building Horseshoes 2.0 ” from the floor
8 DB Tate Press
8 DB Skull Crushers
8 DB Roll Back Extensions
8 DB Floor Press
Rest 60-90 seconds

B. Complete
100 Banded Tricep Push Downs
* Complete 5 Push Ups every time you break.