Thursday 12.01.2022

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Warm-up Drills
I. Coach’s Choice
II. Dynamic Series
III. Mobility Drills

Impact/Focus: Inverbulations
5:00 x Establish movement ROM and address or improve with mobility drills + Warm-up Sets/Reps.

6 Rounds, working for :30 seconds x rest for :60 seconds

Rounds 1,3 & 5:
Max Reps Handstand Push-ups, Scaled Reps, or Hold Time
(as many sets as needed may be used)

Rounds 2,4 & 6:
Walk or Crawl max distance x Handstand Walk, Bear Crawls, Wallwalks

Notes: We make up our own words, but at least we share.

Post scores to comments.

Complete 3 rounds for time of
Row 500m
12 x Deadlift (Bodyweight)
21 x Box Jumps (24/20”)


  • This is a benchmark WOD.
  • Reference “Christine” on 12.10.2021 by clicking link HERE.
  • Scaling and additional details will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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