Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200;

01 JAN Closed; and 02 JAN will be 0900 and 1200

 

Skill:

Handstand Hold

30 seconds

Hollow Body Hold

30 seconds

 

4 rounds for quality

Rest as needed between rounds

 

Conditioning:

5 minute AMRAP

Row for calories

…rest 1 minute

5 minute AMRAP

5 Shoulder-2-Overhead (75% body weight)

10 Bar-Facing-Burpees

5 Strict Pull-ups

…rest 1 minute

5 minute AMRAP

75 Wall-Ball Shots (20/14) @ (10/9′)

100 Double Unders

Max Handstand Push-ups with remaining time

 

For Score

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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