Thursday, 7 April WOD

Warm-up

• 200m Run
• 2 Rope Pulls (from seated to standing)
• 8 Tempo Push Ups
• 200m Run
• 4 Strict Pull Ups
• 2 Wall Walks + 0:30 HS Hold
• 200m Run
• 8 V-Ups
• 20ft HSW (or 1 min of practice)

METCON: PARTER WOD

• For time:
  • Partner Run, 800 m
  • 100 Sit-ups
  • 20/14 Legless Rope Climbs
  • Handstand Walk, 400 ft
  • 200 Bike Erg Calories or Machine Calories

Bike Erg Calories / Row Calories Complete in teams of 2. Run together then split reps as desired, I recommend fast 10s on sit ups, 1-2 on Rope Climbs, 25-50ft on HSW and 10-15s on the bike. Scaling Options: Scale to regular rope climbs or rope pulls, otherwise sub strict chin ups using a band if needed. For the HSW sub HSW Practice or 30 Wall Walks (split).

Time Cap: 40 mins