Tuesday, 16 March WOD

Warm up: 2 Rounds: 

• 10 Strict Knee Raises (Bar Hang)
• 20 Alternating Shoulder Taps in Plank Hold 
• Then (until time expires): 
• 8 Scapular Pull Ups 
• 10 Inverted Rows 
• 8 Kneeling Single Arm Bottoms Up Kettle Bell Press (Each Side)

Strength/Skill:           

• 1 round of the following: (max reps unbroken and/or what you can do in 1 minute)
  • 1 set at 100% of max Strict Handstand Push-ups 
  • 1 set at 100% of max Strict Chest-to-bar Pull-ups 
• — Rest 1 min — 
  • 1 set at 80% of max Strict Handstand Push-ups, 
  • 1 set at 80% of max Strict Chest-to-bar Pull-ups 
• — Rest 1 min — 
  • 1 set at 60% of max Strict Deficit Handstand Push-ups
  • 1 set at 60% of max Strict Chest-to-bar Pull-ups

Metcon:          OPEN WOD 21.1 for those that still need to do it. 

• 6 Rounds for time:                         (20 Minute CAP)
  • 200 meter run                       (250 M Row)
  • 10 x burpees
  • 5 x Hand Stand Push Ups