WOD Monday

Skills Conditioning
1. Find max unbroken DUs & record (8 min)
2. Work on & conquer a handstand weakness (10 min)
-Handstand walk: Wall shoulder taps, & around-the-box walks
-Deficit HSPU
-Strict HSPU: slow, negative work
-Kipping HSPU

Lurong Challenge WOD #3:
13min AMRAP
-13 Toes-to-Bar
-13 Kettle Bell Swings
-13 Lateral Box Jumps Over
Standards written in order: Open, Masters, Masters +
L3: T2B for all; 70/53, 53/35, 53/35# KB; 30/24, 30/24, 24/20” box
L2: Wall Sit-ups for all; 53/35, 53/35, 35/26# KB; 24/20, 24/20, 20/14” box
L1: Wall Sit-ups for all; 35/26, 35/26, 26/18# Russian KBS; 24/20, 24/20, 20/14” box

Mobility
-Calves/Achilles Wall Stretch
-Banded Shoulder/ Triceps Stretches

Core Cashout
4 Sets:
-15 GHD Sit-ups
-20 GHD Hip Ext

Corey takes 2nd at the Pensacola Beach Brawl