WOD - SUNDAY 1/6/19

Mobility: Shoulders/L-Spine

Part A: Three Sets not for Time:
30s HS Hold
15 V Ups
30s Hollow Body Hold
3 Wall Walks

Part B: 10 mins. Handstand Progressions
* Handstand Pushups (Kipping/Deficit/Rings)
* Handstand Walk
(Shoulder Taps)

Part C: For Time:
Buy In: 500m Row then
Three Rounds of:
10 HSPU
20 T2B
30 Air Squats

Flexibility: Shoulders/Ant. Hips

SETS AND REPS

Mobility: Ant. Hips and Chest

Part A: 12 - 10 - 8 - 6 - 4
Bench Press

Part B: 10 - 10 - 10 - 10 - 10
DB Chest Press
Superset with BB Tricep NoseBusters

Part C: 10 - 8 - 6 - 4 - 4
Back Squat
Superset with 10 GHD Reverse Hamstring Curls 

Flexibility: Chest/Hamstrings

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