WARMUP
4mins
2 Turkish get ups each arm
10 Russian swings
MOBILITY
Pistol of doom
Hipster glides
Overhead hang
Peanut crunches
Athlete’s choice
SKILL/STRENGTH
Bent over row 5, 5, 5, 5, 5
Then,
Handstand push-up 5, 5, 5, 5, 5
WOD
3 rounds for time
15 Chest to bar pull-ups
15 Burpees
15 Kettlebell swings 32/24kg
COMPETITORS
- 10min AMRAP
6 muscle ups
20 Wall balls 10/6kg - Rest 5mins – Jog 400m active recovery during rest break
- 10min AMRAP
10 Hand stand push ups
10 Toes to bar
10 Pistols - Rest 5mins – Jog 400m active recovery during rest break
- 10min AMRAP
Row 500m
15 Overhead squats 61/42.5kg - Today’s WOD