Saturday, January 11th

Warm-up
Shuttle Run
3×5
Banded Dislocates
Banded Pull to Face
Banded Y’s
Skill Work
Handstand Push Up work:
4×8 Pike Box HSPU/Deficit Pike Box HSPU
then: 3×10 Push-ups into 30 second Straight Arm Plank Hold
then: 4×1:00 on/1:00 off Bar, DB, or Plate Overhead Hold
WOD
With a partner: 15 min AMRAP:
12 Synchro Alternating DB Snatches (50/35)
9 Synchro T2B/K2E
6 Synchro HRPU
3 Synchro Bear Complex (115/75)
(bear complex= power clean, front squat, push press, back squat, behind the neck push press)