Strength: 20 Min to work on handstands/handstand walks and complete 4×6 KB strict press (2xAHAP)
Wod
For Time:
400m run (4×100)
12 Deficit HSPU (45/25)
300m run (3×100)
9 Deficit HSPU
200m run (2×100)
6 Deficit HSPU
100m run
3 Deficit HSPU
ADV WOD
For Time:
50 Calorie Assault Bike
40 GHD
2x Turf Length Overhead Yoke Walk (4×15 loaded/Empty)(185/125)
40 Calorie Assault Bike
30 GHD
2x Turf Length Overhead Yoke Walk
30 Calorie Assault bike
20 GHD
2x Turf Length Overhead Yoke Walk
20 Calorie Assault Bike
10 GHD
2x Turf Length Overhead Yoke Walk
TEC WOD
Teams of 3
50 Burpees as Team; one working at a time THEN:
7 Rounds EACH
1-Calorie Row
2-15 SLSU and 10 Plank Up Downs (this is the transition factor
3-Plank Hold
Cash-Out – Praxair Run together
Time includes Buy-in and Cash-out
