Warm-up/Mobility

 

2 Rounds:

25’ Crab Walk

1-2 Rope Ascents

 

Shoulder Prep w/band

 

WOD A)

 

Push Press – On the minute, every 2 mins. %based off 1RM Nov 20/12

5 Reps @ 70%

5 Reps @ 75-80%

4 Reps @ 80-85%

3 Reps @ 85-90%

2 Reps @ 90-95%

 

WOD B)

 

For Time:

 

Row 500m (pick a /500m split time to stick with, and focus on keeping your stroke rate consistent)

 

3 Rounds:

10 Handstand Pushups (5 Wall Walks or 15 Inverted Pushups)

20 Toes to Bar (Knees to Elbow or V-Ups)

 

Row 500m

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