3 Sets, Not For Time
20 Triple Unders
1 Pegboard Ascent (Hopefully by now these are getting easier)
15 Dynamic Glute Ham Raises
20 Alternating Pistol Squat (Use Excellent Form Here)

Make sure to spend several minutes getting warm before jumping into this skills section. Some of this demands good mobility and warm tissues

For Time
150′ Handstand Walk
10 Front Squats 225/155#
25 Toes To Bar
50 Wall Ball Shots 30/20#
750 Meter Row
50 Wall Ball Shots 30/20#
25 Toes To Bar
10 Front Squats 225/155#
150′ Handstand Walk

Optional Work
Assault Bike
Perform this Descending Interval set:
Easy Portions Should Be Continuous Movement But Not Hard

45 seconds all-out fast (4:15 easy)
40 seconds all-out fast (4:20 easy)
35 seconds all-out fast (4:25 easy)
30 seconds all-out fast (4:30 easy)
25 seconds all-out fast (4:35 easy)
20 seconds all-out fast (4:40 easy)
15 seconds all-out fast (4:45 easy)

Comments ( 3 )

  • Austin Salisbury

    A. Short on time. Skipped this.
    B. 20:45 Handstand walks are a strength of mine but these were very humbling and made a huge impact on the rest of the workout. I think I broke everything up correctly but my transition time could’ve been sped up. Super fun workout with a pretty even amount of skills, strength, and aerobic capacity.

  • Courtney Davis

    A. Came late and jumped in to the WOD with the crew
    B. 28:55
    (Optional air bike) 91 calories total

  • Anna Stone

    A. Practice

    B. 20:06

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