WARM UP

3 Rounds

15-20 secs hands and feet hollow hold
30 secs pike hamstrings stretch
15-20 secs supinated chin over bar hold


 

WOD A

Alt. EMOM x 12 (4 sets each)

1) 1-3 Rope Climbs
2) 20-30 secs wall facing handstand hold
3) 30-40 secs double or triple under practice


 

WOD B

Row-Burpee burner
3 Rounds for time

30 Calorie row
20 Burpee bar touches