WOD
Friday 01.13.2023
Friday | 01.13.2023
1. Warm- up Estimated Total Session Time:
1 Hour (Everything Included)
Hip Halo Warmup
-into-
3 sets (10:00 cap)
10 Box Step Ups
10 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk
2. Workout Prep
2 sets
10′ Dumbbell Overhead Walking Lunge (L and R)
4 Alternating Single Dumbbell Step Ups
2 Strict Handstand Push Ups
10′ Handstand Walk
3. Workout: Open 19.3
Freedom (RX’d)
19.3
For time
200′ Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step-up (50/35) (24/20)
50 Strict Handstand Push-ups
200′ Handstand Walk
*Scaling/Modifications coached in class
4. Cooldown/Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)