Fridays WOD – December 18th

DAY FIVE/ FRIDAY

Warm-up:
1 Mile Run
*late class 1 mile row

Mobility & Dynamics 6:00 to 21:00:
Trainers Standard

WOD Demo/ Mechanics/ Skill:
Handstand Push-ups
Progressions*

WOD
CAT ONE:
12 MIN AMRAP:
50 M Sandbag run (Set up in the rink)
7 Handstand push-ups deficit 45/25

CAT TWO:
12 MIN AMRAP:
50 M Kettlebell Sandbag Run
7 Handstand Push-ups

CAT THREE:
12 MIN AMRAP:
50 M Medball Run 20/14#
Handstand push-ups (mats okay)

CAT FOUR:
12 MIN AMRAP:
50 M Run
Pike handstand push-ups

Cooldown:
PLAY SOME DODGEBALL!