Thursday 02.08.2018

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Warm-up Drills
I. Row 500m
II. 3 rounds of
:15 x Handstand Hold (wall or free)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Handstand Push-ups
Complete the following against a 15:00 Running Clock; use this time management asset to ensure a minimum 1:00 rest window between efforts.

Scaled: 5-6 Rounds of 5 Reps (strict)
Rx: 6-8 Rounds of 7 Reps (Kipping Permitted)
Rx+: 6-8 Rounds of 7 Reps (Kipping Permitted) + Incorporate Minimum 8” Deficit (Kipping Permitted)

Post sets/reps/totals to comments.

“Continuity Error”
Complete 5 Rounds for time of
Row 15kcal
15 x Burpees
15 x Slamball (40/20lbs)

Notes: There will be a 15:00 incentive time cap on today’s WOD.

Post scores to comments.

Samy Daghir

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