Cf- Intermediate: 09/01/2016

Mobility: Hip Opener & Toracic Extension

Strength: with a group of max 4: 

Station 1 – 3sets each Dip to Arm support x 4-8 reps (8min) 

Station 2 – 3 sets Nose-to-Wall Handstand Hold x 30-45 seconds (8min) 

Station 3 – 3 sets KB Towelwalk (24/16) for 1min (8min) 

Station 4 – 3 sets Hollow Rock// Hollow Rock to Candlestick (24/16) for 1min (8min) 

Station 5 – 3 sets 10 rep supinated Barbell Rows @2111 (8min) 

WOD: 8min AMRAP

12 Kettlebell Swings

6 Strict Pull-Ups

3 Burpee Bar Touches 

 
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