Thursday 23 August

Davy Overhead Squat

WOD:

Five rounds for time of:
15 Knees to elbows
15 Hip extensions
50′ Handstand walk
15 Box jumps, 24″/20″

Post time to comments.

SCALES:

Gold

Five rounds for time of:
15 Knees to elbows
15 Hip extensions
35′ Handstand walk or 35 shoulder touches
15 Box jumps, 24″/20″

Silver

Five rounds for time of:
10 Knees to whatevers (knees must come past hips)
10 Hip extensions
25 Handstand flips with 2 sec holds
10 Box jumps, 24″/20″

Bronze

Four rounds for time of:
10 Knees tucks with 2 sec hold
10 Hip extensions
10 Handstand flips with 2 sec holds or shoulder holds on benches 2 sec holds
10 Box jumps, 18″/12″

WARMUP:

Dynamic Drills

MOBILITY/SKILL WORK:

Skill Work

Dumbbell Shoulder Press @ a moderate load
5-5-5

Challenge = Seated Dumbell Shoulder Press

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