Thursday 10/10

Warm Up 

A- Mash- T spine + pec minor 

Activate- 5m lateral band walk + 5m lateral banded plank walk

B- Handwalk Warm Up

Bear crawl (locked legs)

Lateral plank walks (pull belly button into your back)

Wall climbs

Wall supported handstand facing wall 

-Hand lifts

-Shoulder taps

-thigh taps

Skill

Handwalking

WOD

In 7 minutes:

Row 60 calories

Then…

Max Handwalk

*Your score is your total meters of your handwalk (5m increments). 

GoFit

Warm Up 

A- Mash- T spine + pec minor 

Activate- 5m lateral band walk + 5m lateral banded plank walk

B- Handwalk Warm Up

Bear crawl (locked legs)

Lateral plank walks (pull belly button into your back)

Wall climbs

Wall supported handstand facing wall 

-Hand lifts

-Shoulder taps

-thigh taps

Skill

Movement standards

WOD

8x

20:20

-Rowing

-Bear crawl

-Jump rope

-DB press