THURSDAY 6-2-16

WARM UP
1X600 m run or 750 m row
Group stretch / mobility


THEN
20 total min
EMOM, rotating (4 times through all of the movements)
(1) – Top of ring dip hold (thumbs turned out + elbows fully locked), accumulate 20 seconds
(2) – Bottom of ring dip hold (elbows tucked in + shoulder below level of top of rings), accumulate 20 seconds
(3) – 20 Hollow rock
(4) – 10 GHD hip extension or 20 Superman
5) 20-30 sec HANDSTAND HOLD
Options.
Top/bottom of ring dip hold → Stand on a band to assist
Hollow rock → Hollow hold → tuck hollow hold

WOD
Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
HANDSTAND PUSH UPS
T2B
Wallballs

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