9.20.18 Thursday

Mob: Softball Hip Flexors/Piriformis x2m

(Who’s your favorite disney character?)

Warmup: 2 rounds

Wall/Pike Walk x3 + 10s Hold

Ring Supinated Grip Rows x10

10 Burpee

Skill: Handstand Walk Skill

2x Wall/Pike Walk with Shoulder Taps x3-5e side (slow and controlled)*

3x 3-5y Off Wall HS Walk + PVC Lat Stretch x5 breaths

WOD: Open Workout

Strength: 3 sets

Rope Tri Ext x 15-20

Strict Pullups w 3s Pause (option to weight) x5-6

Weighted Plank x30s