WOD
Dynamic Warm-up, then…
10 Minutes to work on technique for Tripod Headstands/Leg Lifts
Strength
3 Sets
20 Pike Leg Lift Over (L+R=2)
3e/arm Turkish Get-up
4 Feet Elevated Laying to Standing Rope Climb | 3 Rope Climbs
(3) https://youtu.be/DZJmm1gH16s?t=21
Conditioning
For Time:
500m Row
Rest 1 Minute
500m Row
Rest 1 Minute
250m Row
Rest 30 Seconds
250m Row
Mobility
1 Minute of each of the following movements/stretches (10 Minutes Total):
(1) Armbar Stretch*
(2) Thread the Needle*
(3) Child’s Pose (arms reaching Left/Right)*
(4) Downward Dog + Cobra Transitions
(5) Pigeon Stretch*
(6) Frog Stretch
*1 Minute per side