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- 8 reps (4L/4R) of Med Ball Arc Jump Switches (use 6, 8, 10 lb medball or 12lb yellow slamball)
- Partner Mirror Lateral Shuffle Drill (notice it’s halfway, back, all the way, halfway, back, all the way). 1 person is the object, the other is the “shadow.” Then switch. You’ll do the drill a total of 2 times per round (once as the object, once as the shadow).
- 7 Dumbbell Burpee DL box step-ups (20″ box) (55/35)
- 7 Wallball shots (20/14)
- 7 Toes-to-Bar
Dumbbell Burpee DL Box step-up =
– start standing with a dumbbell in each hand
-Execute a burpee. When you bring your feet back in, deadlift the dumbbells up
-Step up onto and then off a 20″ box while holding the dumbbells
After the WOD, if you have time, work on Hip and hamstring mobility.
And a single, solemn tear welled in my eye…and slowly trickled down the side of my huge nose. Thanks for the point-out Meegs. My coverage is generally rolled just above the LA Times, this one would have slipped past.
For those of you working on Free Handstands on Tuesday, here’s a great site I’m digging. Watch through the videos, then incorporate some practice whenever you can.