WOD - WEDNESDAY 6/12/19

Mobility: L-Spine/Shoulders

Part A: Three Sets Not for Time:
60s Hollow Body Hold
30s Arch Body Hold
60s HS Hold from Wall Walk

Part B: Three Sets Not for Time:
10 Straight Arm Plate Raises (SLOW & maintain strong hollow position)
10 Handstand Pops (Wall or Floor)
If you don't have Kick up to HS - 15 Attempts
If you do have Kick up to HS - Kick up to Wall and accumulate 15s Free Handstand Hold

Part C: 16 min. EMOM
1) Cal Assault Bike (15/12)
2) 5 Strict HSPU
3) 50 DUs (15 attempts)
4) 5 HSPU (can kip)

Flexibility: Wrists/Shoulders/Calves

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