WEDNESDAY4-26-17

WARM UP 3X
200 m row
10 SHPT
5 floor bridges
20 Mt Climbers
6 Push ups
1 rope pull (feet on box, in Hallow position)
* see video

SKILL 10 MIN EMOM
MIN 1. 5 Wall facing Handstand Shrugs

MIN 2. 10 hallow rock + 10 supermans
*Focus on shape in HS, active up in the Shrug is important but find your Hallow is the primary, get as long as possible.

WOD 15 MIN AMRAP
10 Cal Row
200 m Farmers Carry

20 Wallballs 20/14
200 m Run

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