Stephan Contratti

Quality first, is most importend if you are not feeling 100% save at a movement during the workout.

Todays WOD should not be a wod you finish, more one to practice exzellent reps for a longer time.

A: Warm Up

800m run
shoulder prep.

B: WOD (30 min AMRAP)

20 Handstand push ups -> your spine should stay save and under tention
                         over the whole moevement
40 Pull Ups (any still) -> if you are save at butterfly
             try to go as efficent as you can.
60 alt. pistols -> pay attention to your hip and upper body
                   that you hold the tension

C: Mobility

• A ROMWOD will help you to relax