WOD
Conditioning
AMRAP in 20 Minutes:
14 Cal Row
16 Alt. DB Snatch (50/35)
200m Run
16 Toes to Bar
50 Double Unders
Midline/Core
Midline – After: 60 barbell rollouts
EXTRA
Clean Blocks at knee: Clean pull (push with legs) to mid thigh + Clean (1+1=1):
60/3, 70/2, 75/2, 80/2, 85/1*4
EMOM x 10 min:
odd min: 12 TNG Deadlifts @ 40% of best
even min: 12 alt pistols
**Scale pistols with single leg step-ups
Rx: Accumulate 40 HSPU each with 2 sec. pause in perfect bottom kip position
Scaled: Handstand hold on wall – 10 sec – lower to Abmats and Hold at the bottom, knees to chest 2 sec.
**Scale with your feet on box
