Mobility Class Tonight 7pm
Warm-up
2 Rounds
1:00 On |15s Rest
-Bike
-Sa Deadhang (30s Each Arm)
-Wall Plank*
-Wall Squat Therapy
*2nd Round Wall Climbs
Skill
Chest to Bar Pull-ups
Handstand Push-ups
WOD
Each for Time:
E7MOM 28 (4 Rounds)
20|15 Cal Assault Bike
15 Chest to Bar Pull-ups
15 Back Squats 135|95
10 Handstand Push-ups
Schwinn|C2 – 30|22
Level 2- 15|10 Assault, 22|15 Schwinn, Chin over Bar, 5 Handstand Push-ups + 5 Push-ups, 115|75
Level 1 – 15|10 Assault, 22|15 Schwinn, 10 Pull-ups, 10 Pike Push-ups, 95|65
ADV – 20 C2B, 155|105, 10 Strict Handstand Push-ups 4”|2” deficit
Extra Work
400m Farmers Carry 2×2|1.5 Pood
400m Front Rack Carry 2×1.5|1
200m Overhead Carry 2×1.5|1
*Pick a weight where you can get 100m+ on the first Farmers Carry. Scale weights as necessary