Mar 8, 2019

 

a) WARM UP:

3 Rounds for quality work:

  • 15 Second handstand hold
  • 10 samson stretch and lunge
  • 10 box step ups
  • 10 single arm DB or KB strict press
  • 10m Farmers Carry
b) MIDLINE:

3 sets

  • 8 barbell rollouts
  • 1:00 front plank hold
  • 30s plank on L side
  • 30s plank on R side
c) WOD:

For time:

  • 200-ft. single dumbbell overhead lunge (50/35 – 8 x 25 ft lengths)
  • 50 dumbbell box step-ups (use 1 dumbbell)
  • 50 strict handstand push-ups (scale options: hspu with 25lb plate + abmat, dumbbell strict presses)
  • 200-ft. handstand walk (scale: bear crawl)

Time cap: 10 minutes

Posted in WOD