WOD:

#layup

For Time:

25-20-15-10-5:

Box Jump Overs (24″/20″)
Toes to Bar  (Scale to Hanging Knee Raises or Ab Mat Sit Ups)

Directly into…

5-10-15-20-25:

Hang Power Snatch (75/55) *Scale to Hang Power Clean **BeachFit will do Plate Ground to Overhead
Wallballs (20/14) 

Rest as needed up to 5 min, then…

#midline

Nor for Score:

Accumulate 1:30 in an L-Sit  *Scale to Hollow Body Hold

Accumulate 3:00 in a Weighted Hip Extension *Scale to Superman Hold

*Athletes can break up time totals however they see fit, alternating movements as they would like to. On the weighted hip extension, choose a loading that we are confident we could support for at ~1:00, if we absolutely went for it. Strong places to start would be 25# for males, and 15# for females.

CASHOUT:

#conditioning

Not for Score:

On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

**If a rower is not available, equal calories on a Ski Erg or bike is acceptable.