Skill Practice Warm Up: None (list of fun games to play here)
Super Set: none
Metabolic Conditioning: “Mind the Wake”
Row (Health: 1000m, Athletic*: 1300m, Performance: 1500m)
then 4 rounds of:
Handstand push-ups (Health: 6 dumbbell strict press / Athletic*: 6 head to floor / Performance: 10 head to floor)
14 Russian kettlebell swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part. Scale Up: 4/2” deficit HSPU and 88/70lb kb.
Coaching Tips: Take the last couple hundred meters of the row a little easier as you don’t want to be completely gassed for the handstand push-ups. Then next couple movements of the WOD are very grip intensive. Think about breaking up the toes-to-bar early (maybe even round one) if the kettlebell swings are a challenge for you.
‘Cash Out’: 15 GHD sit ups, 15 wall ball, 3 rounds.