Warm-up
7-way shoulder,
5 Inch worm+push-up,
30s Handstand hold,
10 Goblet swings,
10 Goblet squats,
10 Dowel dislocates,
10 OHS with dowel,
30s HS hold,
5 Inchworm + snap-up
Strength
Strict Press 5×8
WOD
15-12-9
Burpees,
Hang Power snatch,
Toes to bar,
Hand-stand push-ups.
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
