Warm-up
Row 1000m
Roll hammys on a box and stretch calves
Skill
Handstand walking
-Challenge yourselves to completing 50ft unbroken
Strength
Deadlift
3-3-3-3-3
-Flat back deadlifts only. If we see backs rounding then we will ask you to strip the weight.
WOD
In 21 minutes…
Every 3 minutes complete
X Calories on the Rower
X Box Jumps
X Burpee Bar Muscle-ups
Games- 25/20,10,6/4
Regional-20/15,8,4/2
Open-20/15,7,7 burpee pull-ups
You rest the remainder of the time that you have in the 3 minutes. Once the 3 minutes is up you must finish your round if you have not already and take the rest of the time off. If you need to take a round off in the first 10 minutes you must scale the later rounds.