WOD 02/25/14

Warmup:
3mins Cardio (your choice… just get the heart pumping.)
30 sec Plank Hold
10 Air Squats, last rep hold 15 sec at bottom
5 Banded Good Mornings
5 Fire Hydrants, each side/direction
5 Inchworms
5 Fire Hydrants, each side/direction
5 Banded Good Mornings
10 Air Squats, last rep hold 15 sec at bottom
30 sec Handstand Hold

Pre-WOD (Skills/Strength):
4X5 Back Squats – Heavy as possible – 60 sec rest
4X Max effort Handstand hold against wall- 60 sec rest

Alternate between movements. Stick to designated rest!
For BS focus on quick up and down without pause.
For Handstand, use a spotter if needed for kick up and focus on tight midline and staying rigid from your fingers to your toes!

WOD: Partnered
10-1
Push-ups
Plank Hold
then…
10-1
Air Squat
Squat hold w/ plate

Post-WOD (Challenge/Cool-down):
Stretch/Skillwork

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