WOD
A:
Row Progression
Rope Turns
Handstand Hold
Handstand Push-Ups
-Strict
-Kipping
-Deficit
10mins
Work each variation and practice the skill and technique of the movements. Challenge yourself!!!
500m Row (Time)
Max Effort 500m Row
RX: Metcon (3 Rounds for time)
3x each for time
250m Row
75 Double Unders
15 HSPU
RX+: Metcon (3 Rounds for time)
3x each for time
250m Row
75 Double Unders
15 Deficit HSPU (M:2×45 W:1×45 & 1×25)
O1: Metcon (3 Rounds for time)
3x each for time
250m Row
50-75 Double Unders
9 PROM HSPU
O2: Metcon (3 Rounds for time)
3x each for time
250m Row
25-75 Single Unders
15 DB Press