Wed.

MOB
Shoulders
WARM UP
3x
6 False grip Ring rows w/turnout
3 Rope pulls to chest
6 Bench dips w/feet elevated

S/S (12 min)
Every 2 minutes x 12 minutes (2x through)
Station 1Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving L-Pull-Ups)
Station 2 Freestanding Handstand Hold Work (in partners or use wall)
Station 3 – Tuck Rock to Tuck Sit x 10 reps 

WOD (27 min)
3 rounds for max reps/calories of:

3 Minutes of Rowing for calories
2 Minutes of Strict Handstand Push-Up reps
1 Minute of Strict Pull-Up reps
Rest 3 minutes

Posted in WOD