WOD
7 SETS FOR TIME
10 Box Jump Overs 24"/20"
100m Run or 300m Bike
10 Toes to Bar
100m Run or 300m Bike
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
Finisher
EMOM x 10 MINUTES
MIN 1 - 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 - 8/8 Single Arm DB Kickbacks
(Score is Weight)
Extended Warm Up
3 SETS FOR QUALITY
:30 Bar Hang
:30 Handstand Hold (against wall)
10 Kip Swings
3-5 HSPU Negatives* (sub seated double dumbbell OH hold)
*Reset between reps. No Push-Up on HSPU.
WOD
AMRAP x 8 MINUTES
8 Toes to Bar
8 Handstand Push-Ups
8 DB Power Cleans 50#/35#
-Rest 1:00-
AMRAP x 6 MINUTES
6 Toes to Bar
6 Handstand Push-Ups
8 DB Power Cleans 50#/35#
-Rest 1:00-
AMRAP x 4 MINUTES
4 Toes to Bar
4 Handstand Push-Ups
8 DB Power Cleans 50#/35#
(Score is Rounds + Reps)
HSPU Option 1: Box Pike Push-Ups
HSPU Option 2: DB Strict Press
