200909 - Quote of the Week

QOTD: What message would you put in a fortune cookie?

Warm- up:
2 Rounds
10 Calorie Row
5 Gorilla Squats
5 Push Ups
5 Good Mornings 

Mobility:
Parallel arms band stretch/chest opener
Down Dog

Skill:
Inversions getting upside down!
Handstand Push Ups
A – Work to deficit HSPU
B – Strict to ab mats, kipping practice
C – Kicking Up, Wall Walk practice 

WOD:
A (competitor)
Wear a weight vest
EMOM 16:
1 - 16/14 Calorie Row
2 - 6 Handstand Push Ups
3 - Max Air Squats
4 - Rest

B (Performance)
EMOM 16:
1 - 16/14 Calorie Row
2 - 6 Handstand Push Ups
3 - Max Air Squats
4 - Rest

C (Fitness)
EMOM 16:
1 - 14/12 Calorie Row
2 - 6 Box HSPU or w/ abmat and plate
3 - Max Air Squats
4 - Rest