"Elizabeth"

Buy-in

Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Kick Up to Handstand Progression - Pt.1

1. chalk marks at feet and outstretched hands lying down.
2. hollow body, hands overhead.
3. long lunge, back leg straight.
4. reach hands out and down to ground.

Kick Up to Handstand Progression - Pt.2

1. arms and body tight and straight.
2. push leg off ground.
3. maintain split for now, find balance; work to hold 5 - 10 sec.
4. eventually, bring legs together, 

Strength (10’)

• Deadlifts 3 x 5 [wmv][mov] (setup [wmv][mov])

WOD

“Elizabeth”
21-15-9 reps of: 

• Clean 135/95 pounds 
• Ring dips

Time limit:  20 minutes

Cash-out

Stretching (5’)

Mobility Homework (10’)- Overhead Squat Prep

Test/retest: OHS with bar or pvc.

1. ankle mobility.
2. overhead rack with band.
3. long samson, block foot, knee out, foot rolls.  add belly button press-down.