a) WARM UP:
3 Rounds:
- 15 Single Unders, 15 Double Unders, 10 Single Unders, 10 Double Unders
- 100m Row
- 10 Plank position shoulder taps
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b) STRENGTH & SKILL::
12 min EMOM
- min 1: 5 negative HSPUs *5 sec descent or slower (scale: pike on box, proper technique)
- min 2: 30 sec handstand hold
- min 3: 8-10 dumbbell triceps extensions (single arm)
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c) WOD:
- 40 DU, 12 Burpees
- 40 DU, 12 Burpees
- 40 DU, 12 Burpees
- 50/35 Calorie Row (only if rowers are busy, will running be allowed – 400m)
- 40 DU, 12 Burpees
- 40 DU, 12 Burpees
- 35/25 Calorie Row (*run – 300m … start out the back and enter thru the front)
- 40 DU, 12 Burpees
- 20/15 Calorie Row (*run – 200m)
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d) ACCESSORY WORK:
Every 2:00, for 4 Rounds:
- 1:30 Light Bike (not for score)\
- :30s Max Ring Muscle Ups (scale: ring swings)
Finish by accumulating 20 dips any way.
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e) POST-WOD MOBILITY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
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