Daily WOD

Floor Press: 1RM
-Rest 2:00
-Beginner: Heavy set of 5.

——-

20:00 EMOM
Minute 1: 2 Rope Climbs
Minute 2: 8/5 Handstand push-ups
Minute 3: 30s hollow hold
Minute 4: 15 goblet squats (53/35)
Minute 5: 40s Assault Bike

Rx+: Legless rope climb, Strict HSPU, 10 Alt. pistols for goblet squats. Add weight if needed
L2: 1 ground to standing with rope + 8 ring rows, 10 box push-ups, 35/25
L1: 8 ring rows, 10 strict neutral grip DB press @moderate, 30/20

——-

Extra Credit:
3 Rounds of:
1a) Dirty 30s x 10 ea. Rest 45s.
1b) Side plank x 20s ea. Rest 45s.

August 8, 2017

8.9.17. WOD

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