Warm Up:

200 rope contacts

Inchworm 30’

Downward dog to cobra x10

Walking lunge 30’

10 PVC pass throughs

10 around the worlds w/PVC

WOD:

30 Min EMOM

3 Push Press (115/85)

6 Ab Mat Sit Ups

18 Double Unders

To count this one as RX, you MUST get all reps done each minute for all 30. If you don’t finish all the reps of any given minute when the next minute, starts, stop whatever rep you are on and go back to push press.

Scaling:

Push Press -> As needed

Ab Mat Sit ups -> Feet anchored

DU -> Du attempts until minute ends

Post results to Beyond the Whiteboard.  If you do not have an account yet, send us an email to get started.

Cool Down:

Banded shoulder work – 3 min per side

Cobra to Downward dog x 20