WARMUP
10 min
For Time: 12:00 cap
18-15-12
Double Dumbbell Box Step-Overs
Strict Handstand Push-ups
Dumbbells: 50 / 35 lb's
Box: (24"/20")
MODIFICATIONS
DOUBLE DUMBBELL BOX STEP-OVERS
- Reduce Reps
- Reduce Box Height
- Reduce Loading
- Sub Single Dumbbell
- Double Dumbbell Reverse Lunges (Same Reps)
STRICT HANDSTAND PUSH-UPS
- Reduce Reps
- Use Riser
- Sub Double Dumbbell Strict Presses
- Push-Ups
WOD
8 Rounds For Time:
500 Meter Bike
30 Double Unders
10 Burpees to Target (6")
Time Cap: 25 min cap
MODIFICATIONS
500M BIKE ERG
- Reduce Distance
- Same Meters On Any Bike
- 250m Row
- 200m Ski
- 200m Run
- 150m Air Run
30 DOUBLE UNDERS
- Reduce Reps
- 45s Time Cap
- 45 Single Unders
- 30 Line Hops
BURPEES TO TARGET
- Reduce Reps
- Reduce/Remove Target
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