WOD:

1) 3 rounds AQAP:

400m Run

30 Chest-to-bar Pull-ups

20 Handstand Push-ups

10 Back Squats 225/155

Back Squats are taken from the ground (i.e. your Clean will be the limiting factor of what you can do). Scaling for HSPU will be Strict Press.

Extra Work:

2) Tabatta Stones: 8 x 20:10

This should be relatively heavy, i.e. not super high reps. Keep track of number of reps each round. If you’re getting more than 5 reps a round you should go heavier.

3) Farmers Carry: 400m for time

Go as heavy as possible. Keep track of total time to complete and number of drops.

For results post time to complete workout along with any scaling used. If you did Extra Work post reps, weights, times, etc.

Post Results/Thoughts To Comments