1) 10 Upward to Downard Facing Dog w Toe Touch
2) AMRAP 8 at a slow pace:
8 KB Push Press each arm
8 Split Stance KB Rows each arm
15 Straight Arm Band Lat Pull-down
Landmine Single Arm Push Press
4 x 8-10 each arm
10 Minutes – skill work.
-This should not be fatiguing.
-This is skill work for Friday’s Open WOD.
Minute 1: 40s Max Reps Push-ups
Minute 2: 40s Max Reps Strict Pull-ups
Minute 3: 40s Max Calories Ski Erg or Bike
Minute 4: 40s Max Reps Hang Power Cleans (115/80)
Minute 5: Rest
– Goal: All intervals should be completed with minimal breaks, challenging pace.
-Score = total reps + calories.
-Rx+: (Handstand Push-ups) (135/95)
-Essentials: Incline Push Ups, Band Assisted Pull ups or Ring Pulls