Friday, 22 April WOD

Warm-up

  • 400m Run –then–
  • 0:30 Plank Hold
  • 15 PVC Passthroughs
  • 0:30 HS Hold
  • 20 Plank Shoulder Taps
  • 5 Push Ups + 2 Wall Walks

METCON

  • 4 rounds for time of:
    • Run, 200 m
    • 20/16 Bike Erg Calories or ROW
    • Run, 200 m
    • 20 Sit-ups
    • Run, 200 m
    • Handstand Walk, 20 yd

Handstand Walk- 60 ft

Time Cap: 26 mins

QUALITY

  • 3 rounds for quality of:
    • 10 Barbell Roll Outs
    • 10 Bent Over Rows, pick load
    • 30 Tricep Extensions

Cash Out Only if time allows. Scaling Options: If you can’t run sub 250m Row.

Scale to 1:00 of HSW practice or 4 Wall Walks.

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