Warmup:

2 Rounds:

200M jog

5 KB deadlifts

5 Russian swings

5 Push up to downward dog

5 box step ups

5 cal bike

Then..

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

“Make You Own Mess”

Complete the following work in any order/rep scheme that you choose:

80/60 Cal Bike

1 Mile Run

60 Am KB Swings (53/35)

40 Goblet Squats (70/53)

32 Handstand Push Ups

20 Box Jumps (30”/26”)

Time Cap: 35 Min

Pic courtesy of Medium.com. Anyone ever read those “Choose you own Adventure” books as a kid?  Well, today’s WOD is kind of like that.  We give you the total work that needs done, and you break it up any way you want, in any order you want.  Want to just go as written?  Do it!  Want to start with HSPUs or the high box jumps?  Sure!!!  Want to break it up into, oh say…4 Rounds of 20 Cal Bike, 400M run, 15 KBS, 10 goblet squats, 8 HSPUs, and 5 high box jumps?  Knock yourself out!  As long as you finish all the work before the time cap, you are good!

Scaling Options:

Run -> 2K row

KB weight for KBS -> 35/25 -> as needed

KB weight for goblet sq -> 53/35 -> as needed

HSPUs -> pike push ups off box -> pike push-ups off floor

Box height -> 26/22 -> 24/20 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Pigeon pose on box – 1 Min per side

 

Keeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.