May 23, 2019

 

a) WARM UP:

Start with: 150m moderate pace row

3 Rounds

  • 5 beat swings
  • 5 knees to elbow
  • 5 broad jumps
  • 5 empty bar push press

Finish with: 150m super fast row

 

b) SKILL:

  • 12 Minutes to work on Toes to Bar

Rx+: Every 90 s for 7 rounds > 5-8 strict toes to bar

c) WOD:

For time:

21-15-9

  • Box Jump Over (24/20)
  • Kettlebell Swings

Rest 3 Minutes

Finish with 1 round of:

  • 15m handstand walk (20 shoulder taps)
  • 100 situps
  • 50 push press (95/65, 115/85, 135/95)
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