“Great things come from hard work and perseverance. No excuses.” — Kobe Bryant
GROUP PREP:
2 min Row
10 Walking Lunges
1 min Plank to Down Dog
10 Reverse Lunges in Place
30 sec Hollow Body Rocks
30 sec Superman Hold
10 Lateral Box Step-ups
Barbell Warmup + 5 Thrusters
WOD:
“Kobe”
13 min AMRAP
8 Thrusters 95/65
24 Box Jumps 24/20
BODY ARMOR:
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups or heavy DB Strict Press 5-10 reps
Minute 3: 10-20 GHD Sit-ups or Weighted Ab Mat Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups or heavy DB Strict Press 5-10 reps
STIMULUS
• Training the midline and strict pressing strength in today’s Body Armor piece
• Complete the listed reps and then rest until the top of the next minute
• Romanian Deadlifts:
* Build in weight or stay the same across, but these should be completed without dropping each round
• Strict Handstand Push-ups:
* Your percentage is based off your max set of strict handstand push-ups
For Example:* If your max set is 10, you’ll complete 3 reps within the minute
*Scale to Kipping HSPU or heavy DB Strict Press
MOBILITY:
Wrist Stretches: 30 Seconds Each Direction
Handstand Hold Stretch: Accumulate 1 Minute
Straddle Stretch: 2 Minutes
CrossFit Reserve 