08.23.2018 WOD

A. Mobility

B. Warm-up/Volume
10 minute alternating EMOM:

45 seconds hollow hold from the pull-up bar to work on grip strength (no swinging) **

12 (6 each arm) single arm bent over DB/KB row (50/35)

** Focus points on the hold: active shoulders/lats, tight core, glutes/quads squeezed, feet/ankles together, head neutral

C. WOD
“Handstand Helen”
400m run
21 Kettlebell Swings (53/35)
12 Handstand Push-ups
3 rounds for time