Skill:
HSPU, Strict Deficit Handstand Push-ups (3″/2″ height) Bar Muscle Ups
**If you wish to do something other then the SKill: Limited to the amount of people to row/bike ratio.
Pre Conditioning WOD
For Time: 21-15-9 Row Calories OR Bike Calories
200 Meter Farmers Carry (53/35)
Conditioning:
2 OPTIONS!!!!!!!!!! RUN/ BIKE/Row (Choose 1 and stick to it)
Every 5 Min for 3 Rounds -200M RUN, or 250 Meters Row or 15 Cal Bike (Men) / 10 Cal Bike (Women) -8 Thrusters (95/65)
-200M RUN, 250 Meters Row or 15 Cal Bike (Men) / 10 Cal Bike (Women)
***Rest remainder of 5 min
The way this works is, you have 5min to do 1 full round. The goal is to get at least a minute rest if not more. Choose your weight wisely and if your first round takes you 4 min or close to it you may lighten the weight or drop the reps to even 5-6 The run should take about 1 min each time. You should try to run pretty hard since there is scheduled rest.