*Sub for a 400m Run if needed Also, if you don’t have a bench, do 12 Floor Presses. Scale Notes:
Be prepared. This is going to hurt. Make sure you warm-up well before starting this
Rest Day Why do we take a rest day?
Rest See Mobility WOD See ROMWOD
General Note: As you can see the movements become easier. Pick the appropriate movement based on your skill level. You can mix and match scales. *See video below **Change the location of your feet to increase/decrease difficulty. The more vertical you stand, the easier. Make sure they’re challenging, but you can do them for the first round unbroken, and the …
If you can’t do Handstand Push-ups, watch the videos below to determine the appropriate scale for you. The deadlifts should be heavy, don’t does lose quality mechanics for speed or weight. Decrease the weight if needed General Note: As you can see the movements become easier. A hand-release push-up is easier than a handstand scale. A hand-release push-up on your …
5 Rounds (Each for Time) *Make this row a 100% sprint