- As it Public Holiday today, only class at 9am. Depending of number of people and weather, WOD below might change to a field WOD. So don’t stay away.
- Trigger/Warm-up/Mobilise/Activate
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- 1) Complete the 5 rounds of the following (keep rest <30 sec between efforts on any given round; Rest 1 min between rounds):
- Max L-sit hold (Rings / Parallettes – choose appropriate scaling)
- Max Rope pull-up’s (Substitution Max rope rows)
- Max Tuck Planche hold (Rings / Parallettes – choose appropriate scaling)
- Max Front Tuck lever hold (on a bar)
- * Record the time of each hold and the number of Rope Pull-up Reps
- Score = sum of hold times & total reps
- .
- then…
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- 2) Complete the following for time:
- 21 Thrusters (25 kg / 40 kg)
- 500 m Run
- 15 Thrusters (25 kg / 40 kg)
- 400 m Run
- 9 Thrusters (25 kg / 40 kg)
- 300 m Run
- .
- PS – If raining then substitute running with rowing or sdhp’s (10 m row = 1 rep)
- Score = Time
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- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – CrossFit is universally scalable – Verena on some great slightly scaled pistols.