Saturday's WOD

Warm-up

Row 500m

Group warm-up

Stretching and discussing class for the day

Strength/Skill

10-9-8-7-6-5-4-3-2-1 for quality of:

Standing Dumbbell Inverted Cross

Skin the Cat

Progressions:

Pull-up to Tuck-up (Inverted Hang)

Tuck-up to Inverted Hang

Tuck-up

Hollow body

WOD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: (1 1/2 body weight)

Handstand push-up

DB Squat clean (1/2 bodyweight)

Recovery

Short Stretching and Mobility Sequence