Pre-Wod:
Dynamic Group Warm-Up
4 Rounds (9 min cap):
5 Single-Arm Upside KB Strict Press (each side)
25 yard sled pull (Medium)
5 Box Jumps
Lacrosse Ball Foot Roll-Out (2 min/side)
Skill: Handstand Walk
Workout of the Day for Tuesday, September 26th, 2017:
21-15-9:
Box Jump 24/20″
*50ft Handstand Walk, after each set
—Then:
10-9-8-7-6-5-4-3-2-1:
Deficit Handstand Push-Up*
*25 Yard Sled Pull (Heavy), after each set
—Then:
400M Overhead Plate Carry 45/35-lb
*Progressions:
• Seated Dumbbell Strict Press
• Box Parallette HSPU (Keep elbows tight)
• HSPU
“After Party”
4 Rounds:
15 Russian Twists
15 Arch Rocks
15 Hollow Rocks
15 Heal Touches (each side)