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WEDNESDAY 150701

Warm-up:

Row 500m

Crossover symmetry

15 good mornings

15 dislocates

15 leg swings

15 squats

30 sec upward dog

30 sec downward dog pose

Lax to shoulders
WoD:

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg (3 sec descent)

Station 2 – Handstand Push-Ups or L-Seated DB Press x 10-12 reps (2 sec descent)

Station 3 – Supine Ring Row x 10-12 reps (2 sec descent)

Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)
Additional work:

Three sets of…

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 30 seconds

Couch Stretch x 90 seconds each leg

Rest 30 seconds
Mobility:

Lax shoulders

Roll posterior

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