WOD:
#pineapple express
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups (Scale to Handstand Pushups on box or Strict DB Press (Sets of 10ish)
At the 15:00….
#pineapple express 2
For Time (12 Minute Cap):
35 GHD Sit-ups (Scale to 21 Toes to Bar or DB Across Chest Ab Mat Sit Up)
100′ Handstand Walk (Scale to Bear Crawl)
25 GHD Sit-ups (Scale to 15 Toes to Bar)
75′ Handstand Walk
15 GHD Sit-ups (Scale to 9 Toes to Bar)
50′ Handstand Walk
At the 35:00…
#pineapple express 3
3 Rounds For Time:
400 Meter Run (Scale to 500m Row, 800m Bike Erg, 28/20 Cal Assault Bike)
21 Lateral Bar Burpees