Friday November 18, 2022

“Make sure your worst enemy doesn’t live between your own two ears.” -Laird Hamilton 

Warm Up: 
8 sets:
20: slow row
:10 fast row

1 set
:20 wall-facing handstand hold

1 set
:20 handstand hold

1 set
:20 alternating shoulder taps in handstand against a wall

Skill Work: 
4 sets:
5 push presses
– Build to a heavy set of 5-reps.

WOD:
AMRAP 5:
10/15 calorie row
10 push-ups
Rest 5:00

AMRAP 5:
10/15 calorie row
10 push-ups

Intermediate: 
Same as Rx

Beginner:
AMRAP 5:
7/10 calorie row
10 push-ups
Rest 5:00

AMRAP 5:
7/10 calorie row
10 push-ups

HOME WOD: 
AMRAP 5:
10 weighted step-ups (20 in)
10 push-ups
Rest 5:00

AMRAP 5:
10 weighted step-ups (20 in)
10 push-ups

Movement scaling options:
Row: Calories, bike, ski
Push-Up: Reps, knee push-up, banded push-up

Partner option:
AMRAP 20:
10/15 calorie row
10 push-ups
– Relay style.

Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift