DATE – Wednesday


Warm-up: Alternating tabata: Hollow rocks & Ring rows (start on either movement)


Mobility: Banded overhead stretch 90s/side


WOD A)  4 alternating sets (15 mins)

A1) Strict weighted chin-ups (supinated grip) x 5  (3,1,1,1)

Rest 30s

A2) Handstand practice – 1 min (Wall holds, free floor balance, walking etc)

Rest 30s


WOD B) Complete the following with a partner, one person working at a time.


6 min – row for  cals (must row equal time with partner)

4 min – Max reps toes to bar

6 min – row for cals


Team score is total Calories + T2B reps