Warmup:

1:00 Row

10 Cobra2Downward Dog

10 Scap Push ups

10 Hollow Rocks

1:00 Row

10 Plank Shoulder Taps

3 Wall Walks

:30 Handstand Hold

10 Alt V-Ups

Then…

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

For Time:

60 Ab-mat Sit-Ups

50/40 Cal Row

40 Handstand Push Ups

30 Pull Ups

50 Ab-mat Sit-Ups

40/30 Cal Row

30 Handstand Push Ups

20 Pull Ups

40 Ab-mat Sit-Ups

30/20 Cal Row

20 Handstand Push Ups

10 Pull Ups

Video courtesy of CrossFit CAP Programming.

While this WOD may look like a bit of a chipper WOD, think of it more as a 3-round WOD of ab-mat sit ups, rowing, HSPUs, and pull ups.  Just, the reps drop a bit each round.  On the first round, where the rep counts are the highest, work on either a steady, unbroken pace, or manageable chunks with very small recovery breaks.

Scaling Options:

HSPUs -> Pike push-ups off box -> high kneel DB press (ELITE: Deficit HSPUs)

Pull Ups -> Banded Strict Pull ups -> Toenail pull ups -> Buddha Pull-ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Cobra Pose – 2 Min

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State