October 26 2021

Warm Up:

1x

10 external shoulder rotations

10 internal shoulder rotations

10 PVC Pass Throughs

15 Flies

15 Shoulder Raises

2x

8 Scapular Pull Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

WOD:

7 Min AMRAP

L3 10 UB Kipping HSPU

or

5 UB Strict HSPU

L2 - 5 UB Kipping HSPU

L1 - 5 Box HSPU or Pike Push Up

METCON:

16 Min AMRAP

15/12 Calories

15/12 Push Ups

15 GHD or 20 ABMAT Sit Ups

WallWalks 2/3/4/5….

Keep adding 1 WW each round for 16 Minutes

L3 - As Written

L2 - 12/9 Push Ups

L1 - 10/8 Cals, 10 Push Ups, 15 ABMAT