Floss Quads above Knee
5 Steady Rounds
10 sec HS hold (freestanding or against wall)
5 Light Goblet Pause Squats
Front rack stretch with elbows on the floor, chest scorpions 20 seconds, hip flow (down dog, dragon stretch, hamstring stretch, ankle stretch) each side
Drop and Reset
Even though we want you to get as many reps as possible in your allotted time window, we still want you to take the extra split second to set up perfectly before each rep. The drop and reset is mandatory.
WOD For Time: (20 min cap)
10 Thrusters 42.5/30kg (please scale to be unbroken every round)
Drop the bar and immediately jump on the ground if possible. The work window is very small, go for it each round. The burpee number can be scaled to 3 if you are slow at these, that way you can focus on speed.
Extras: Please choose 1 based on weakness
100′ Handstand Walk
80′ Handstand Walk
60′ Handstand Walk
40′ Handstand Walk
20′ Handstand Walk
Use your pacing skills to give yourself the best opportunity to finish your HS Walks quickly.
20/12 Calories Bike
15/12 Calorie Row
Switch starting movement each round
Tear through the first set of Calories and survive the next set the best you can. Make sure you alternate machines that you start with each time. If you need more than the 3:00 to recover, take it.