181018 - “Shots Fired”

 

Warm up:

Cardio

Dynamics

 

Skill: 

Handstand Balance 

 

WOD: 20min AMRAP

Rx:

10 Wallball Shots (20/14)

10 Push-ups

10 Sit-ups

Scaled:

10 Air Squats

10 incline Push-ups

10 Sit-ups

Sport:

10 Wallball Shots (30/20)

10 Ring Dips

10 GHD Sit-ups

 

Mobility:

Circle-up

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