WARM UP/MOBILITY
4-500m Row
Roll out calves + lats
Active calf stretch x 20 reps
Forearm/wrist stretch
Roll out calves + lats
Active calf stretch x 20 reps
Forearm/wrist stretch
WOD A
3 rounds: NFT
8 x Cuban press (4,0,1,1)
6 x Inverted burpees w/ 5-10s handstand hold/balance work
(Adv athletes: Alternating rolling pistols into free standing handstand balance work)
45-60s x Forward lean on rings (Hold top of a ring push-up, hollow body, external rotation)
8 x Cuban press (4,0,1,1)
6 x Inverted burpees w/ 5-10s handstand hold/balance work
(Adv athletes: Alternating rolling pistols into free standing handstand balance work)
45-60s x Forward lean on rings (Hold top of a ring push-up, hollow body, external rotation)
WOD B
3 rounds: Row / DU / Run
Compete 3 rounds for time:
Row 500m
100 Doubleunders
Run 500m
– Rest exactly 2 min between rounds –
——————————
– Subtract 4 min rest, and possible stagger from total time to complete.
– Scale DU’s time to 2 min maximum
Row 500m
100 Doubleunders
Run 500m
– Rest exactly 2 min between rounds –
——————————
– Subtract 4 min rest, and possible stagger from total time to complete.
– Scale DU’s time to 2 min maximum
