Friday’s WODs

Fridays WOD
Warm-up:
5 minutes to warm up on dubz

Mobility & Dynamics:
Trainers Standard

21-15-9 reps for time:
Handstand push-ups
Ring Dips
C3 – 1 or 2 mats HSPU/ band for ring dips
C4 – box pike hspu/ band for ring dips 15-9-5

Annie
50-40-30-20-10
Dubz
Abs

C3- count misses
C4- singles / 40-30-20-10-5

Cooldown (if time):
Foam roll or static stretches