Tuesday, 23 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: Triplet

  • EMOM-15 Minutes
    • 0:00 – 7 Strict Hand Stand Push-ups
    • 1:00 – 7 Strict Chest to bar pull-ups ( hold for 1 second at the top )
    • 2:00 – 40 double unders
  • –repeat for 4 more cycles– 5 cycles total

METCON: For time:

  • 30 Burpees Box Jump overs 24/20
  • 30 Toes to bar
  • 30 Push Jerks
  • Row 1K

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