3 Rounds:

200M jog

5 Plank Up/Downs – see video below, courtesy of Urbacise

5 Scap Pull ups

5 Kip swings

5 Push ups

5 Kipping knee raise


Every 6 Min for 36 Min:

400m Run

10 Handstand Push-Ups

20 Toe2Bar


Score = Slowest Round

Video courtesy of Breazeal Gymnastics. So, today sprinting in this WOD can be a blessing or a curse, depending on how you look at it.  You will find that you can sprint through pretty well in the first couple rounds and get more rest before the next round.  But, remember, the score today is your slowest round, so if you go too fast in round one or two and can’t maintain that pace in the later rounds, your score may suffer.

Scaling Options:

Run -> 500M Row per round

HSPUs -> Pike Push ups off a box -> Pike push ups off the floor -> High kneel DB should press

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of FitKAFAlar

Cool Down:

Banded Bully Stretch – 1 Min per side


Child’s Pose – 2 Min


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