Skill 3x Max Effort Hand Stand Hold, rest as needed between efforts

WOD

  • Swim: 8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul
  • Run: 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul
  • Row: 8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul

Foul: If any effort falls outside of the deviation than 50 burpees for time.

Mobility 15-20min, spend 10min full body foam rolling, last 5-10min with lacrose ball on problem area(s)

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