Warm Up:

3 X:

150M row

10 push ups

10 KB DLs

Prep moves for 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!


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


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