Wednesday December 2nd WOD

Warm up:  2 minute jump rope followed by a 3 minute AMRAP

-2 Wall walks

-4 Box jumps

-8 Alternating KB snatches

 

Mobility/Stability:  Banded shoulder

-Pull up position holds x4

Strength:  Strict pull ups

-5 sets ME

-Banded for beginners

-Weighted for advanced

Skill:  Handstand progressions

Conditioning:  For time

3 rounds

-10 Box jumps 24/20”

-10 HSPU’s

Conditioning:  4 rounds (not for time)

-15 Banded good mornings

-15 Ab mat sit ups

-30 second plank hol