Warmup:

400M jog

10 Pushup2Downward Dog

10 Spider-man Lunge

10 V-Ups

10 Bent over huggers

10 Over & Backs

5 Wall Walks

5 Scap Pull ups on rig

5 Kip Swings

5 Kipping Knee Raise

5 Toe2Bar

WOD:

For Time:

200M Run

10 Handstand Push Ups

10 Toe2Bars

200M Run

20 HSPUs

20 Toe2Bars

200M Run

30 Handstand Push Ups

30 Toe2Bars

200M Run

40 Handstand Push Ups

40 Toe2Bars

200M Run

30 Handstand Push Ups

30 Toe2Bars

200M Run

20 Handstand Push Ups

20 Toe2Bars

200M Run

10 Handstand Push Ups

10 Toe2Bars

Little up-and-down-the-mountain with HSPUs and Toe2Bar.  The run should feel more like a recovery piece than anything else.  This should allow you to attack the other pieces hard every time!

 

Scaling Options:

Run -> 250M row -> 1 Min Cardio

 

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

 

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

 

Cool Down:

Cobra Pose – 2X1 Min hold

 

Thread the Needle hold – 1 Min per side