Thursday 05.04.23

Class Times:
4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

PVC Stretching
– then –
2 Rounds:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
:15 HS Hold

Quality Time (Min 16-22)

HS Walk Progression (see athletes notes)

HS Walk progression options: HS Hold, into HS shoulder taps, into HS steps towards wall, into increasing distance from wall, into practice on the floor.
HS Walks can seem intimidating, but unless you give it a real shot, the progress won’t come. Even just a step or two at a time towards the wall will build your capacity over time! Treat today like a skill day.

Get Fit (Min 28-53)

10 Rounds:
12/10 Calorie Row
25′ HS Walk (OR 7 Handstand pushups)
– 1:00 Rest –
*25 Min Cap

Wellness WOD

10 Rounds:
10 Calorie Row
2 Wall Walks
(no rest)

Competitors Extra

DB Seated Strict Press
Every 2:00 for 10:00
1 Max Set
*Reps should fall between 12-20, adjust DB weight as needed