WOD 9/21/17

YOGA TONIGHT @7:00PM IN RED HILL
$6 DONATION FOR HURRICANE RELIEF

 

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

3 Rounds:
1min Flutter Kicks
:30 Rest
1min Windshield Wipers
:30 Rest

Then Junkyard Dog WarmUp


A) 15min Gymnastics Block of Handstand Walk Progressions
1) BB OH Hold :30
2) HSH Facing Wall :30
3) HSH Kick up to Wall :30
4) Free Standing HSH :10
5) Handstand Walk 25"

B) For Time:
55 Deadlifts @50%
55 Wall Balls (20/14)
55 Cal Row
55 HSPU
*13min CAP

Mobility:
Couch Stretch

Pigeon Pose

G.O.A.T. Work:
Not For Time:

BB Complex:
8min to a heavy set,
3 Cleans
3 Front Squats
3 Push Press