Thursday, 12 May WOD

Warm-up

  • 300-200-100m Row
  • 30 Single Unders / 30 Jump and Double leg tap / 30 DUs
  • 2 Rope Pulls
  • 0:20 HS Hold
    • -Lat Stretch (0:45/side)
    • -Calf Stretch (0:45/side)

METCON

  • Complete as many rounds as possible in 20 mins of:
    • Row, 500 m
    • 50 Double Unders
    • 2 Rope Climbs
    • Rest 1 min

QUALITY

  • 3 rounds for quality of:
    • 20 Alternating Dumbbell Bicep Curls, pick load
    • Handstand Walk, 100 ft

Move through at your own pace Scaling Options: Scale to 1:00 of DU practice or 75 Single Unders. For the rope climbs scale to 4 rope pulls or 8 Strict Chin Ups (using a band if needed).

For the HSW sub accumulating 1:00 of HS Hold.

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