WOD 10/3/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Worlds Greatest, Couch, Knee-to-Wall
WarmUp1

200m Run
3 Rounds:
3 HSPU
3 Strict PullUps
6 Ring Dips
12 RKBS


A) 15min Gymnastics Block of Handstand Walk Progressions
1) BB OH Hold
2) HSH Facing Wall
3) HSH Kick up to Wall
4) Free Standing HSH
5) Handstand Walk

B) For Time:
1-Mile Run
Then 4 Rounds:
10 T2B
10 PushUps
20 RKBS @50/35
*20min CAP

Competitors:
AKBS @70/50

Mobility:
Ankles
Hips
Back

G.O.A.T. Work: 
Bulletproof Shoulders:
20 Twisting Planks w/Scap Retraction
5 Sets Modified Y Holds w/:15 Holds
15 Scap Pushups
5 Sets I, Y, T's Chest supported on ground w/:05 holds
15 DB Ext Rotations, each side