WARMUP
SKILL
For time:
1:00 plank hold (high plank)
25 toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups/ abmat
1:00 plank hold (high plank)
25 toes-to-rings
1:00 plank hold (low plank)
WOD
RX
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups
Level 2
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
1-2-3-4… etc.
Handstand push-ups/ box
Level 3
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12/12 in)
DB shoulder presses
Post-workout:
For completion:
50 KB shoulder presses
50 gorilla rows