07/01/2020 WOD

A.

Dynamic Stretches

B.

Every Minute for 10 Minutes (10 min EMOM)

3 strict parallel handstand push ups 

20 second parallel L-sit hold 

C.

"Emily" (Hero)

10 rounds for time (no rest)

30 double-unders 

15 pull ups 

30 air squats 

100m run

D.

Static/Mobility Stretches

D-bell use only

A.

Dynamic Stretches

B.

Every Minute for 10 Minutes (10 min EMOM)

3 strict handstand push ups 

20 second L-sit hold 

C.

10 Rounds for Time

30 seal jacks 

15 bent over rows  

30 air squats 

30 second run

D.

Static/Mobility Stretches

Bodyweight/object

A.

Dynamic Stretches

B.

Every Minute for 10 Minutes (10 min EMOM)

3 pike handstand push ups 

20 second L-sit hold 

C.

10 Rounds for Time

30 seal jacks 

15 backpack bent over rows  

30 air squats 

30 second run

D.

Static/Mobility Stretches