June 11, 2019

 

a) WARM UP:

  • 500 meter row, then:

3 Rounds

  • 5 Pushups
  • 5 Kettlebell swings
  • 5 Kettlebell Strict Press per arm
  • 5 no jump burpees
b) SKILL:

Alternating Every Minute on the Minute 12 minutes:

  • 1) 3 Strict handstand pushups (deficit to increase challenge)
  • 2) 8 Ring Pushups
c) WOD:

For time:

  • 80 Sit ups
  • 70 Kettlebell Swings (53/35)
  • 60 Ball Slams (choose weight)
  • 50 Toes to bar (P: hanging leg raises)
  • 40 No jump burpees
  • 30 Chest to Bar (P: ring rows/pullups)
Posted in WOD