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
