Warm-up
Run 400m
10 box jumps
15 jumping squat
Inchworm to push-upx2
60 second handstand hold
20 one arm dumbell presses (10r/10l)
20 single arm dumbell row (10r/10l)
Lunges across platform x2
Pull-up clinic (15 mins)
Strict 4x3 or negative with a 4 count down
Kipping 5x5 or kipping practice to pull
Chest to bar 4x3 or modified jumping
WOD:(22 min cutoff)
30 T2B
60 Handstand Push-Ups
90 box jumps (24/20)
150 double unders
Row 1k/run 800m
Partition reps however you would like.
Run 400m
10 box jumps
15 jumping squat
Inchworm to push-upx2
60 second handstand hold
20 one arm dumbell presses (10r/10l)
20 single arm dumbell row (10r/10l)
Lunges across platform x2
Pull-up clinic (15 mins)
Strict 4x3 or negative with a 4 count down
Kipping 5x5 or kipping practice to pull
Chest to bar 4x3 or modified jumping
WOD:(22 min cutoff)
30 T2B
60 Handstand Push-Ups
90 box jumps (24/20)
150 double unders
Row 1k/run 800m
Partition reps however you would like.
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