WOD
Skill
Dynamic Warm-up, then…
10 Minutes to work on technique for Tripod Headstands/Leg Lifts.
*If you’re unable to support the tripod headstand position, perform 3 sets of 12 DB Seated Shoulder Presses
Strength
4 Sets
30sec Weighted Planks
5 Laying to Standing Rope Climb | 3 Rope Climbs
Max Effort Double Under (scale w/ Penguin Claps)*
*4 Attempts (1 for each round/set) to achieve max unbroken double under score
Mobility
Banded Stretches (Upper/Lower)
1 Minute of each of the following movements/stretches (8 Minutes Total):
(1) Armbar Stretch*
(2) Child’s Pose* (arms reaching Left/Right)
(3) Downward Dog + Cobra Transitions
(4) Pigeon Stretch*
(5) Straddle Stretch
*1 Minute per side