Friday, 16 July WOD

Warm-up

• 3 Rounds
• 1:00 Row
• 10 Single Arm DB Hang Clean and Push press (light DB)
• 10 Goblet Squats (same DB)

Strength/Skill: EMOM

• Every 1 min for 10 mins do:
  • 3 Dumbbell Front Squats, pick load
  • 3 Dumbbell Shoulder-to-Overheads, pick load

Pick a moderate set of DBs that you can move well and unbroken!

Metcon:

• For time:
  • Row, 500 m
  • 21 Strict Handstand Push-ups
  • Row, 500 m
  • 15 Strict Handstand Push-ups
  • Row, 500 m
  • 9 Strict Handstand Push-ups

Scaling Options: Scale the SHSPU to Kipping or Box HSPU for today! Try to keep consistent sets of 3-5. A good alternative rep scheme could be 15-12-9 or 12-9-6.