Warm-up
Tabatta row @75%
Warm up movements in the WOD
Skill
Max Distance Handstand Walk
-Those who have it mastered work on the turnaround
Strength (25 minutes)
Back Squat
2-2-2-2-2
WOD (15 minutes)
At 0:00 on the clock complete
50/40 Calorie Row
50 Wallballs
At 6:00 on the Clock
15 PHSPUs
20 Pistols
30/25 Calorie Row
At 13:00 on the Clock
25 Chest to Bar Pull-ups
20 Calories on the Rower
25 Chest to Bar Pull-ups
Regional- 2- 45lb plates
Open- 20 HSPUs no deficit, 20 C2B pull-ups
Masters- 10 strict+10 kipping hspus, 20 C2B Pull-ups