Warm-up
25 Push-ups
20 Calorie Bike
15 weighted Back extensions (use plate or ball)
Skills
EMOM20
Odd 1: 50 ft Handstand Walk
Even Rest
Odd 2: 2 Legless Rope Climbs
Even Rest
Regional-1 Legless, 25 ft handstand walk
Open- complete legless to 10ft then continue up with feet.
GamesPlus – 75ft, 2 l-sit legless rope climbs
Partner WOD
10 Rounds (5 each)
15 GHD Sit-ups
10 Deadlifts (315,205)
15 Calorie Assault Bike
Regional- (275,185)
Open- (225,155)