WED 12/10/25 WOD

Warm Up - 2 sets.  :30 row (sound setup position and straight arms) - :30 inchworm - :30 row (timing on the lean back after the legs drive) - :30 dumbbell push press - :30 row (pull to the sternum and recovery) - :30 dumbbell bent-over row – HSPU:  5 pike pushups - :20 handstand hold – 3 handstand negatives – :20 tripod hold – 5 squat jumps – 3 kipping handstand pushups - 1 set.  :20 ring row hold against the chest - :20 toe assisted chin-over bar hold - :20 pull-up negatives - :20 chin-over-bar pull-up hold

WOD – 20 Min EMOM
Min 1 | :30 handstand hold L2-As long as possible L1-Pushup plank
Min 2 | :30 chin-over-bar pull-up hold L2-As long as possible L1-top of ring row hold
Min 3 | :30 max handstand push-ups L2-pike pushups L1-pushups (from knees if needed)
Min 4 | max-cal row/bike
Min 5 | rest
– Accumulate :30 in the holds.

Total HSPU + Calories

Accessary Work - 3 sets.  :30 Russian twists (14/20 lb) - :30 rest - :30 hollow rocks - :30 rest
– Use a medicine ball or kettle bell for the Russian twists

Total Twist + rocks

Post WOD - 1:00 lacrosse ball shoulder mash/side - 1:00 child’s pose stretch