WOD Wed Jan 8

7am Row Conditioning

4 x 6 Min Intervals @ 2km split times +5s
Stroke Rates:
R1 (20/28/20 s/m)
R2 (28/24/20 s/m)
R3 (28/20/28 s/m)
R4 (20/24/28 s/m)

Warm-up

3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

Work

“Airplane Mode”

2 Rounds:
50/35 Cal Bike
1,000 Meter Row
50 Wallballs @ 20/14

*option to do 2000m Row instead of biking

CompTrain

12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups

Directly Into...

6-9-12:
Strict Pull-ups
Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each