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One Nation Under a Groove

By Jbrause | In WOD | on March 29, 2017

Getting down, just for the funk of it.

 

Part A-

Technique Work:
Kicking up to a Handstand/ Kipping HSPU

followed by:

Handstand Push-up
5×3

Kipping or Strict. Work an appropriate progression, this is a strength/technique set.

*Advanced- Deficit HSPU

 

Part B-

5 RFT

8 Push Press (115/75)

10 Front Rack Lunges

12 T2B

 

Part C-

3x

5 Dragon Flag

12 ea Side-Lying Plank Arch-Ups

 

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