*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Paralette Handstand Push-ups: “X” Reps Every 1:30 x 7 sets

You choose the deficit, kipping or strict, and number of reps. Pick something you can stay consistent with across the 7 sets.

2) 3 sets of:

8 Dead Stop Strict Press +

40 second Handstand Hold

Rest 2-3 minutes between sets. Pause at the front rack on each rep. Build as heavy as deemed fit.

3) Push-up on Dumbbells: 100 for time

Keep track of time and sets to complete. No sets smaller than 5 reps.

4) AQAP:

10-8-6-4-2 Clean and Jerks 225/155

4-8-12-16-20 Calories Assault Bike

Scale as needed.

5) 3 rounds AQAP:

500m Row

25 Chest-to-bar Pull-ups

15 Alternating Dumbbell Snatch 70/50

Scale as needed.

6) 4 rounds AQAP:

25 Burpees

50 Double-unders

Scale as needed.

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