Warmup:

2X:

High knees 30’

Butt Kickers 30’

A-Skip 30’

B-Skip 30’

10 Hollow Rocks

10 Alt V-Ups

20 Plank Shoulder Taps

2 Wall Walks

S/S/S:

Standing Dual Dumbbell Strict Press

5X5

Increase weight ea set

Compare to 12Jun

Video courtesy of 3V. Next stop on re-test week will be our Dual DB Strict OH Press.  Stay tight in the core and you should be able to go heavier per set than you did on 12Jun.

WOD:

Every 3 Min for 15 Min:

200M Run

10 Handstand Push-Ups

20 V-Ups

Score = Slowest Round

Video courtesy of CrossFit HQ.

These should turn into 5 mini-sprints to try to finish the work as quickly as possible. IF the HSPUs are the limiting factor, check out some points for efficiency on this video.

Scaling Options:

Run -> 250M Row

HSPUs -> Pike Push-Ups off box ->Pike Push-Ups off floor -> high kneel DB OH press

V-Ups -> Alt V-Ups

Cool Down:

Thread the Needle Stretch – 1 Min per side

Cobra Pose – 2 Min