WOD 11/23/2021

A2: Warm Up –  For Quality Against An 8 Minute Clock-
:30 Seconds each of:
Jingle Jangles
High Knees
Side Shuffle
Inchworm
Bear Crawl
Down Ups
Mountain Climbers
Scap Push Ups
Shoulder Taps in Plank
Scap Pull Ups

B: Shoulder Press (2 Building EMOM X 7)

C1: Handstand Walk Progression/Practice:
Partial Kick-up
Shoulder Taps in Pike/ Shoulder Taps, Feet on Box
Handstand Walk Around Box
Handstand Walk

C2: Metcon – 5 RFT of:
50′ HSW
150′ FR Carry (50/35#X2)
200M Backwards Run
…
Level 1= 5 RFT of:
:30 Seconds Handstand Walk Attempts
150′ FR Carry (50/35#X2)
200M Backwards Run
..
Level 1= 5 RFT of:
50′ Bear Crawl
150′ FR Carry (20/10#X2)
200M Backwards Run

D: 3 Rounds -:30 Seconds Each Side of:
Tricep Smash
Lat Smash