FRI 11/12/21 WOD

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold -  Bar Warm Up Shoulder Press - 5-4

Strength WOD - Shoulder Press - 3-3-3-3-3-3-3 (Compare to 8/17/21)

WOD - 10 Min AMRAP

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups L2-Worm up L1-Knees

15 Squats

Rounds + Reps

-OR-

5 Handstand Push ups L2-Modified HSPU L1-Pike / Knees on Box

10 Abmat Sit ups

15 Squats

Rounds + Reps