Workout of the Day

Teams of 2:

-1000m row -50 DB hang clean and jerks (50/35)

-1500m row -40 DB hang clean and jerks (50/35)

-2000m row -30 DB hang clean and jerks (50/35)

WOD 5 rounds for time of:

-100-foot handstand walk*

-30 one-legged squats, alternating **

* scale one wall walk as 20 feet of handstand walking if you can’t walk on hands. Scale to 25ft handstand walk if you can only get a few steps at a time and have not been doing the wrist series Scale to 50ft handstand walk if you can make a few steps but have not been doing the wrist series or wrist walk progressions

** use counterweight if you have trouble with the pistols

3 rounds for time:

-400m run

-21 kb swings (53/35)

-12 pullups

Then GB Manna progressions. Pick ONE work/mobility combo according to the mastery chart.

3 sets -3 front squats @72%

Then 10 sets -3 back squat @72%

Then Gb side lever series. Pick a work mobility combo according to the mastery chart

Gymnastic bodies Middle split series