Thursday – 171221

ANNOUNCEMENTS

  • Schedule Update
    • Saturday, December 23rd – 9am WOD only (12 Days of Christmas)
    • Sunday, December 24th – Closed
    • Monday, December 25th – Closed
    • Monday, January 1st – 10am WOD only

SWOD

Handstand Walk Progressions
(1) Spend 2 minutes working on proper hand and foot placement for a Kick to Handstand

immediately followed by…

(2) Every 30 seconds for 3 minutes (6 sets), complete:
Three-quarter Handstand on Wall x 15 seconds

immediately followed by…

(3) Every minute on the minute for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 10 reps
Interval 2 – Finger Presses x 10 reps
Interval 3 – Hand Plank Shoulder Taps x 20 reps

WOD

3 rounds for time of (15 min cap):
25 Burpees
21 KB Swings (55/35)
12 Pull Ups

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