*We are changing our client management software HERE

WOD:

1) 3 sets for time:

40/30 Calories Row

5 Squat Snatch 225/155

100ft Handstand Walk

Rest 5 minutes

Treat these as hard efforts, i.e. final workout Regionals 2017. Handstand Walk must be perform in unbroken 25ft segments. Scale Snatch loading as needed, to a heavy but manageable quick single repetition bar.

2) 3 rounds AQAP:

500m Ski Erg

12/side Dumbbell Overhead Squat 70/50

9 Strict Deficit Handstand Push-up 3″

Scale as needed.

3) 4 rounds AQAP:

15 Burpee Box Jump Overs 24/20

10 Dumbbell Deadlifts 100/70

100ft Dumbbell Farmers Carry

3 Rope Climbs 15ft

Scale as needed.

4) 2 rounds AQAP:

25 Toes-to-bar

50 Alternating Pistol Squats

1000m Assault Bike

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE