19 Nov 13

Warm Up:

7 min AMRAP

7 parallete jumps

7 shoot throughs

7 pull ups

7 beat swings

7  push press with PVC

7 front squat with PVC

Skill:

Forward Roll (L1)

Handstand to forward Roll (L2/L3)

WOD:

21-15-9

Handstand Push Ups (L3: Deficit HSPU)

Kettlebell Swings (L1: choose weight   L2: 53/35#)

Cool Down/Mobility:

Shoulder Mobility

Stretch with Coach