Charles & Kirsten after the Komen Mid-Michigan 5k Race for the Cure.
- Bench Press 3 x 5
- 25 Pull-up I [wmv][mov] II [wmv][mov] Hips [wmv][mov]
- 50 Alternating Dumbell Squat Snatch [wmv]
- 20 Pull-up
- 40 Alternating Dumbell Squat Snatch
- 15 Pull-up
- 30 Alternating Dumbell Squat Snatch
- 10 Pull-up
- 20 Alternating Dumbell Squat Snatch
- 5 Pull-up
- 10 Alternating Dumbell Squat Snatch
Time limit: 20 minutes
- 1 min Handstand
- 1 min Hollow
- 45 sec Handstand
- 45 sec Hollow
- 30 sec Handstand
- 30 sec Hollow
- 15 sec Handstand
- 15 sec Hollow
Do this after the WOD.
You can hold the Handstand against the wall or do it freestanding if you have it. Hollow body position and good form should be a given - point your toes!
Mobility Homework (10’)- Episode 222/365: MWod HiJacked: Mark Bell Edition
- Band high on leg. Walk away from band, down on one knee, banded leg forward. Band stretches behind you and out to the side. Push your body down in whatever positions feel restricted. Can you get your elbows on the ground? 5' each side.