Hil’s Spicy WOD

Main – CrossFit


Block Run
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc


Hand Stand Push-Ups
3 sets of max reps – 2:00 rest between

Handstand Push-ups (3 sets max reps /2:00 rests)


Metcon (Time)

WOD: 10 rounds
10 weighted overhead lunges @25/45#
10 GHD sit ups

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