Thursday, January 20th, 2022

Coach led warm up

Crossover Symmetry – Activation

Then,

2 sets:

4 handstand kickups/ wall step ups

3 wall walks

Jog 50ft (to rig)

8 Jumping dip descends

WOD

3 rounds for time of:

20 Ring dips (mod: banded, box/bench

50ft Handstand walk *Rig to cone at 25ft (mod: 3 box 360s, 20 shoulder taps/ lifts, or bear crawl)

20 Slam ball (50/30)

300ft Ball run *Rig to wall at 50ft (50/30)

(*15 min cap)

Post time to Wodify and Whiteboard

Recovery

2 sets:

1:00 lacrosse ball (glutes, low back) / ea. side

5:00 on bike (moderate pace)