Primarily Indoors
Warm-Up
P1 – 15|12 Cal Bike
P2 – Snatch High Pull
-Switch-
P1 – 15|12 Cal Bike
P2 – Rope Knee Raises*
-Switch-
P1 – 15|12 Cal Bike
P2 – Scap Push-Up**
-Switch-
*Try A few reps getting your feet to hands
**ADV – Hand Stand Scap Push-Up
Strength
E2MOM12
Power Snatch –
3 Reps
WOD (20 Minute Cap)
30|20 Cal Bike
30 Deadlifts 225|155
30 Toes to Bar
3 Rope Climbs
Rest 2 Minutes
30|20 Cal Bike
30 Deadlifts 225|155
30 Handstand Push-ups
3 Rope Climbs
Schwinn Bike = 45|30
Level 3- 185|125
Level 2- 155|105, regular push ups, 2 climbs
Level 1- 135|95, 20 reps of each, pull to stand
Rx+ – Short Rope
ADV – Legless
Extra Work
“ACID Bath”
For Time:
500m Ski
500m Row
1000m Bike Erg