Workout of the Day

WOD = Partner Workout:

A.

-200/160 Calorie row +

-150 Bar-facing burpees

Then right away go straight into part B

B.

-50 Power cleans, 135/95 +

-50 Pull-ups

*Both partners work simultaneously on part A. They MUST switch every 15 bar-facing burpees. Part B is one works, one rests. Complete cleans before pull ups

WOD = 5 rounds for time of:

-Row 500 meters

-135/95-lb. bench presses, 15 reps

Keep the bench press in manageable set. Weight should be something you can manage at least 5-7 reps before having to rack the bar to rest.

WOD 1: Complete as many rounds as possible in 10 minutes of:
-15 toes-to-bars https://journal.crossfit.com/article/the-kipping-toes-to-bar
-50-ft. handstand walk https://journal.crossfit.com/article/cfj-the-handstand-walk

Scaling options
Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.
Intermediate option
Complete as many rounds as possible in 10 minutes of:
-10 toes-to-bars
-25-ft. handstand walk
Beginner option
Complete as many rounds as possible in 10 minutes of:
-10 hanging knee-raises
-2 wall walks https://journal.crossfit.com/article/cfj-the-wall-walk

WOD 2 = GB rope climb
The target is PE 6, 5 rounds of 30s bent arm chin hang. Use the mastery chart to scale the length of the hang. If the athlete cannot hold themselves above the bar for 5 sets of 6 seconds then they should work at a lower step in the GB rope climb series. If the athlete has already completed PE6, they may scale to their current progression level.