WOD

Sunday 23rd March 2014

Main – CrossFit

SKILL

– Spend some time on mobility and warming up for strict pull-ups and go through scaling options if needed

– Spend 15 minutes working on the strict handstand push-ups workshop

Metcon (Time)

Time cap= 15 minutes.
If you do not complete the workout within the time cap your time is timecap plus one second to every rep not completed.

Example:
You completed up to,
3 Handstand push-ups
and 10 of the 13 Strict pull-ups
Your time: 15:19

You had 19 uncompleted reps

WOD

For time:
– 15 Handstand push-ups
– 1 Strict pull ups

– 13 Handstand push-ups
– 3 Strict pull ups

– 11 Handstand push-ups
– 5 Strict pull ups

– 9 Handstand push-ups
– 7 Strict pull ups

– 7 Handstand push-ups
– 9 Strict pull ups

– 5 Handstand push-ups
– 11 Strict pull ups

– 3 Handstand push-ups
– 13 Strict pull ups

– 1 Handstand push-up
– 15 Strict pull ups

(Time Cap:15 minutes)

SCALING
Strict pull-up= Banded pull-ups/ Ring rows
Strict Handstand push-up= 8, 7, 6, 5, 4, 3, 2, 1 Wall climb