Pre-WOD: Mobility/Static Holds
Accumulate 2:00 in each position, break up as needed
Dead Hang
Handstand Hold
Standing Forward Fold
Couch Stretch, 1:00 per leg
Seal
Sumo Goblet Squat Hold
Figure 4 Stretch, 1:00 per leg
Re-Test WOD: “Carving Pumpkins”
For Time:
60 Abmat Sit-ups
40 Alternating Dumbbell Snatch (50/35)
20 Handstand Push-ups
400m Sprint
-7 min cap-
FW: RWAN. If you cannot perform 10 HSPU’s unbroken, sub DB Push Press instead
