WOD
Primer
2 Rounds
8 ea/side KB Cross-Chops
5 ea/side Half Turkish Get-ups https://bit.ly/2Xy9Dc1
10 Scap Pushups
Conditioning
For Time (18 min cap):
40/30 Calorie Bike
80 Double-Unders
40/30 Calorie Row
80 Double-Unders
40/30 Calorie Bike
80 Double-Unders
40/30 Meter Row
Strength (After Conditioning)
4 sets:
15 GHD Sit-Ups to Parallel or V-Ups
1 minute D-Ball Bearhug Hold AHAP
No Rest Between Rounds.
Extra
Skill / Strength / Conditioning (before WOD)
Every 2 min for 5 Rounds
8-15 Kipping Handstand Pushups
50′ Front Rack Dumbbell Lunge
Roughly 40% of max reps on HSPU, Build in Weight to a Heavy 50′ Distance.