Warm Up:

3 X:

150M row

10 push ups

10 KB DLs

Prep moves for WOD

WOD:

3 Rounds of:

15 Handstand Push Ups

30 KBS (53/35)

1 minute row for max calories

3 minute rest between Rounds

Score = total calories rowed

So, the goal of this WOD is find a steady pace to go through the HSPUs and KB Swings. Then, go ALL OUT for the minute row for cals. You’ll have a 3 minute break right after so go for broke!

Scaling:

HSPU -> 5 Wall Walks per round -> Pike Push Ups

KBS – as needed

Cool Down:

Mash shoulders with lacrosse ball (lay on ground) – 2 min per side

Mash glutes with lacrosse ball – 2 min per side