THURSDAY WOD

WARM-UP

    – Foam roll around shoulder blades, lats, chest 1 min each

    – 3×8 each Kneeling Thoracic Rotations

    – 3×30 sec Supine Bench PVC Thoracic Spine Extension (straight arm)

    – 3×15 sec Bridge

        – Scaling

            – Feet elevated http://(http://gymnasticswod.com/content/bridge-progressions-pt2

            – Hands on wall http://(http://gymnasticswod.com/content/bridge-progressions-pt6

SKILL

5-10 min Kipping HSPU technique (only if able to do strict)`

If no strict, Tuck Headstand to Headstand transition

        – Level 1 on wall

        – From tuck headstand, straighten one leg at a time

        – Level 2 freestanding

        – https://www.youtube.com/watch?v=GiGpQkBXtgM

* Can also bring one foot up at a time

ENDURANCE

A. Handstand Push-ups (1xAMRAP UB)

Strict! If no strict, Box HSPU @ 31X1 tempo

B. Handstand Push-ups (AMRAP 5)

*Box HSPU if no strict

RECOVERY

Starett 5-way shoulder mob