Monday, 19 July WOD

Warm-up

• 1:00 Row
• 20 PVC Pass Throughs
• 1:00 Row
• 15 PVC OH Squats
• 1:00 Row
• 10 Hollow Rocks
• 1:00 Row
• 5 Inch Worms + 2 Push Ups + 5 Rope Pulls (starting seated)

Strength/Skill:

Overhead Squat 3-3-3-3-3 Rest as needed between sets.

Work up each set and find a moderately heavy triple for today (focus on quality over load).

Metcon: For time:

• 3 rounds of:
  • 1 Legless Rope Climb
  • 7 Strict Handstand Push-ups
• — then —
  • Single Arm Dumbbell Overhead Walking Lunge, 70/50 lbs, L 50 ft/R 50 ft
• — then — 3 rounds of:
  • 1 Legless Rope Climb
  • 7 Strict Handstand Push-ups
• — then —
  • Single Arm Dumbbell Overhead Walking Lunge, 70/50 lbs, L 50 ft/R 50 ft
• — then — 3 rounds of:
  • 1 Legless Rope Climb
  • 7 Strict Handstand Push-ups

Scaling Options: Scale to regular rope climbs if needed or sub 5 strict pull ups or inverted rows. Scale DB weight to keep the lunge unbroken in 50ft sections. Scale SHSPU to kipping or Double DB strict press for today.