Thursday’s WOD – November 19th

DAY FOUR/ THURSDAY/NOVEMBER 19th
Warm-up (0:00 – 6:00):
Volcano Monster:

Mobility & Dynamics (6:00 -25:00) :
Trainers Standard

Skill Work: (25:00 -37:00)
C1 -Handstand walk 50 feet x 4
C2 – Use Mats and work on getting good form to properly handstand walk
C3- Walk against the wall sideways or in place
C4- Handstand Hold/ Wall climbs / Push-ups

*all CATS rest as needed between work.
After skill work finish it with:
C1-1 Minute Freestanding Handstand hold
C2/C3- Wall Handstand Hold
C4 – Donkey Kicking against the wall

WOD / SHORT / M: (37:00 – 52:00)
CAT ONE/TWO:
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

CAT TWO:
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

CAT THREE:
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
CAT FOUR:
Four rounds, each for time of:
400 meter run
Rest as needed between efforts.

After Party 52:00 to 60:00:
Static Stretch:

Double-Leg Plantar Flexion pg.423
Roller Calf Smash pg. 426

*Trainers reference Becoming A Supple Leopard book.