| a) WARM UP:
3 Rounds
- 10 Hollow Rocks
- 2 Wall walks
- 10 Scap pull ups
- 10m bear crawl
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| b) STRENGTH/SKILL:
Every Minute on the Minute for 10 Minutes:
- 1) 6 kipping handstand pushups (Rx+: 5m handstand walk + 2 Ring Muscle Ups + 5m handstand walk)
- 2) 5 unbroken toes to bar (Rx+: 5 Strict toes to bar)
|
c) Specific Warm up
- Rope Climb – 1 rope climb
- Thruster – 10 with empty bar – 5 with working weight
- Double Under – 20 Double unders
WOD:
For time –
- 5 Rope Climbs
- 9 Thrusters
- 50 Double Unders
- 4 Rope Climbs
- 15 Thrusters
- 50 Double Unders
- 3 Rope Climbs
- 21 Thrusters
- 50 Double Unders
* weights 75/55, 95/65, 135/95
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| d) Extra:
:40 Seconds on, 20 Seconds off, for 3 Rounds:
- :40 Second Right Plank
- :40 Second Left Plank
- :40 Second Front Plank
- :40 seconds Hollow Rock
|
