5.30.24 WOD

1 Round
200m Run
10 Air Squats
20 High Plank Shoulder Taps
10 Curtsey Lunges

Then…

9:00 EMOM

1) :40 Wall Sit
2) :40 HS Hold
3) :40 Front Plank

*Scale HS Hold to a 45# plate overhead hold or wall walk into a hs hold as inverted as possible
On the wall sit, find pressure through a flat foot, and try to engage your glutes and hamstrings from the beginning. For the HS hold, if you are not comfortable kicking up into a handstand, try wall walking as close to inverted as you can and hold there. If you do wall walk in, keep constant pressure through your feet into the wall, squeezing your glutes and quads. Don’t let your lower body go limp.

Then..

25:00 AMRAP

400m Run
30 BW Walking Lunges
20 Alternating Gorilla Rows 50/35
10 Burpee to Target
– 1:00 Rest After Each Round –