“Down down, do your dance”

Friday

Skill
Hand stand work

WOD

4 min of: 50 OH lunges, russian twists in remaining time
Banded shuffle

4 min of: 40 box jumps, mountain climbers in remaining time
Banded shuffle

4 min of: 30 supermans, KB swings in remaining time
Banded shuffle

Banded shuffle = 15 sec to get into band, 1 min of shuffle D&B, 45 sec before next round