Warmup:
10 Cal Row
10 Bow to Bends
5 Back Roll to V-Sit
10 Iron Cross
10 Push up to Downward Dog
10 Thoracic High Fives
3 Wall Walks
30 sec handstand hold
WOD:
5 Rounds For Time:
20/16 Cal Row
15 Deadlifts (225/155)
10 Handstand Push Ups
Videos courtesy of Austin Malleolo and Invictus Fitness, respectively. Some good tips on cycling deadlifts and getting through those cals on rowing. Look to grind this one out a little bit. A good steady row pace that is not as fast as a sprint, but not as slow as a 5K pace is in order today. This will allow you to come into the deadlifts with the posterior chain good and warm. If not able to go 15 unbroken, try breaking at 8, then finish the remaining 7, or break every 5 reps. Whatever allows you to go through as fast (and as safe) as possible. For the HSPUs, same thing. If 10 in a row is in your wheel house, do it. Otherwise, aim to hit 5, come off the wall, shake things out and finish he remaining 5.
Scaling Options:
If no rower -> 18/14 cal bike
Bar weight -> 185/130 -> 165/115 -> as needed
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor -> high kneeling DB press
Joint Strike CrossFit 