Warm-up
2 round of
45 s dubs
15 s Rest
45 s hollow rocks
15 s rest
Skill WOD
15-12-9
L-pull-up
Weighted GHD Sit-up x 2
50 ft Handstand Walk after each round
-Use a medball for the added weight on the sit-up
Strength
1. Front Squat
3-3-3-3
2. Push-press*
2-2-2-2
*Use the axle. Take it from the floor. A mix grip clean may be necessary at heavy weights.
WOD
100 Double Unders
21 Axle shoulder to overhead (155,105)
75 calorie Row
15 Axle Shoulder to Overhead
50 Wallballs
9 Axle shoulder to Overhead