WARM UP/MOBILITY
400m Row / Run / Bike (2min)
Dynamic hamstring / hip mobility (Leg swings / roll overs etc.)
Active calf wall stretch x 20 reps
Forearm/wrist stretch
WOD A
3 rounds: NFT (10-12 min)
8 x Cuban press (4,0,1,1)
4-6 x Inverted burpees w/ 5-10s wall handstand hold and/or hand balance work
45-60s x Forward lean on rings (Hold top of a ring push-up, hollow body, external rotation, try to pull the straps off your shoulders)
– Review hollow rollouts, roll to candle stick, and single leg variations (Beg. use the black floor mats)

Adv athletes: Practice alternating rolling pistols into free standing handstand balance.
WOD B
3 ROUNDS: ROW / DU / RUN
Compete 3 rounds for time:
Row 500m
100 Doubleunders
Run 500m
– Rest exactly 2 min between rounds –
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– Subtract 4 min rest, and possible stagger from total time to complete.
– Scale DU’s time to 2 min maximum
(Last completed March 19th/2015)