WEDNESDAY

WOD

LEVEL 1

A.) 3 Rounds- 1min at each station:
Deadlift (90kg/65kg)
Pistol Squat
DB Push Press (20kg/12.5kg)
Row
Rest

B.) OTM x10:
Odd min - 20-30sec Handstand Hold
Even Min - 10-20sec L/Tuck-hang

C.) 3x12 Lying Hip Extension

LEVEL 2

A.) OTM x10:
Odd min - 5-15m Handstand walk or regression.
Even min - 1-2 Back lever or regression.

B.) 3 Rounds - 1min at each station:
Rope climb - Start legless then use legs when fatigued
Deficit Hspu - start strict then kip the remainder
Deadball GTS
Deadball Shoulder Lunge
Rest

C.) 3x12 Weighted GHD Hip Ext