Warmup:

3 Rounds:

10 Plate Ground to Overhead

10 Plate Front Squats

10 Plate OH Walking lunges

Then…

10 Twisting Push Ups

10 Air Squats w/3 sec pause at bottom

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

“CANDY”

5 Rounds for Time:

20 Pull-Ups

40 Push-Ups

60 Air Squats

Video courtesy of CrossFit HQ.We’re only a couple months removed from “Murph” so time to get a good bout of pull ups/push-ups/ air squats in.  Attack it with a strategy that works for you. My suggestion?  Manageable chunks.  Don’t go too crazy on a big set of a certain movement and then not be able to finish the set without a ton of rest.  Rather quick stops to allow you to get right back to work.

Scaling Options:

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push-ups -> off bench

Air Squats -> to depth

Cool Down:

Scorpion Pose – 1 Min per side

Banded quad stretch – 1 min per side