WOD:

50 min cap: 1 mile Run 50 WB 20/14 800m Run 30 WB 20/14 800m Run 50 WB 20/14 1 mile Run

Scaled option: 800m Run 35 WB 400m Run 20 WB 400m Run 35 WB 800m Run

 

Comp Rx:

1. Strict Handstand Pushups Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 Double Unders Even Minutes – Max Strict Handstand Push-ups

Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.

2. Back Squat 10 Reps @ 70% 8 Reps @ 73% 6 Reps @ 77% 4 Reps @ 81% 2 Reps @ 86% Rest 2:00 between sets.

3. Conditioning Alternating On the Minute x 14 (7 Rounds): Odd – 15/12 Calorie Assault Bike Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)