WOD 8.26.15 Wednesday

Warmup

• PVC Pass thrus + Halos
• 8 Handstand Kickups

THEN, WristMOB=  10 pulse each:

1. Finger Pulses
2. Palm Pulses
3. Side-to-Side Palm Rotations
4. Front facing elbow rotations
5. Side-to Side Wrist Stretch (fingers facing out to sides)
6. Rear Facing Wrist Stretch (palms down and palms up)
7. Rear Facing Elbow Rotations
8. Front facing Wrist Stretch

A. Strict Shoulder Press= every 90sec

• 5-4-3-2-1
• Add weight each round

B. Not for time, but get it done with limited resting

• 5  Legless Rope Climbs
• 20 Jumping Back Squats (65/45) (55/35)
• 30 DB Push Press (40/25)
• 40 V-Ups
• 30 DB Push Press (40/25)
• 20 Jumping Back Squats (65/45) (55/35)
• 5 Legless Rope Climbs

C. Gymnastics: 12 minutes

Handstand progressions

• Hollow holds/rocks
• Shoulder Mob: Shoulder openers=Kick up and push chest thru shoulders
• Shoulder strength: Scapula elevation repeats