12.31.18

Warmup

6 min AMRAP
20 Double Unders or 40 Singles
8 Walking Lunges Per Leg
4 Walkout to Scap-up

Mobility

Joint Mobility/Group stretch x 6 Min

Skill

Review the pistol squat and handstand hold on wall. Then attempt each of the following movements in a “ready – go” fashion for 3-4 reps of each. Coach will also get everyone to attempt a handstand/modified handstand.

Bench/Box Seated Pistol
Knee Tap Squat
Candlestick Roll-up
Pistol With Counterweight (Light)
Single Leg Roll-up

Strength

EMOM x 12

Evens – 15-20 Sec HS Hold or modification
Odds – 10 Pistol Squats or modification

Metcon

In teams of 2, complete 10 Rounds for time (5 Rounds Each), 18 min time cap

1 person works, 1 person rests

20 Wall Balls
3 “Bear” complexes– Clean + Front Squat + Push Jerk + Back Squat + BTN Push Jerk

P – 30/20, 135/95
L – 20/14, 115/75
F – 14/10, 95/65

Cashout

3 Rounds of
50 Banded Hip Marches (25/leg), resting as needed.