Partner Skill/ Conditioning/Warm Up
Odd- 12/10 Calories Bike
Even- 25 foot handstand Walk
WOD
– At 0:00 on the clock complete
50/40 Calorie Row
50 Wallballs
10 PHSPUs (to 1 Abmat)
At 8:00 on the Clock
600m Sprint
40 Toes to Bar
30 Wallballs
20 Strict Handstand Push-ups
At 18:00 on the Clock
30/25 Calorie Row
400m Run
20 Toes to Bar
30 Pistols
20 Wallballs
30 Kipping Handstand Push-ups
Each for time
Regional- Kipping 2/1 plate deficit
Open- 10 strict, 15 kipping, 20 kipping
Strength
Back Squat/Front Squat
5-1-5-1-5-1
Warm-up to something that is challenging for the 5 reps for the back squat and the 1 rep front squat. The weight should remain the same. Ascend in weight as able