"SKILLS THAT KILLS" & "LET'S STAY TOGETHER"
- WARM UP
- WOD
-
POST-WOD
WARM UP
- 0:30 Reverse Lunges
- 0:30 Active Spiderman
- 0:30 Downdog
- 0:30 Squat Hold
- 5 Squats
- 5 Front Scales Leg Lifts (each side)
- Front Scale Hold (0:10 each side)
- 5 Pole/Rig Assisted Pistol (each side)
PART 1:
5 Rounds:
- 1 Minute Handstand Walk OR Wall Walk
- Rest 30 Seconds
- 1 Minute Alternating Pistols OR Alternating Jumping Lunges
- Rest 30 Seconds
*Score = Sum Total Reps
*Handstand Walk 1 Rep = 1.5M
PART 2:
[Teams of 2]
AMRAP 12:
- 200 Meter Partner Med Ball Run (9/6)
Partners Run Together. Each Partner holds their own Med Ball. - 15 Synchro Burpees
*Score = Total Rounds + Reps
COOLDOWN
MOBILITY
- 1:00 Wall Assisted Calf Stretch (L/R)
ACCESSORY
4 Rounds:
- 12 Single Dumbbell Single Leg Deadlifts (each side)
- 12 Half Kneeling Single Dumbbell Strict Press (each side)
- 12 Banded Pallof Presses (each side)