WOD:
5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups
Intended Stimulus: 23-27 Minutes
Intermediate:
4 rounds for time:
750-m row
30 sit-ups
10 handstand push-ups
Beginner:
4 rounds for time:
500-m row
15 sit-ups
10 pike push-ups or seated dumbbell shoulder presses (10/15 lb)
Home Workout:
5 rounds for time:
800-meter run
30 sit-ups
15 handstand push-ups
– Substitute pike push-ups as needed.
Movement scaling options:
Row: Distance, substitutions
Sit ups: Reps, foot-anchored sit-ups, plank shoulder taps
Handstand push ups: Reps, pike push-ups, seated dumbbell presses
Cool down :
Accumulate:
:30 lacrosse ball chest mash/side
1:00 cobra stretch