WOD – Sat, Feb 8

Clamtown CF – Location – WOD

General Warm-up (No Measure)

1 set:

:30 easy row

:20 moderate row

:10 hard row

10 alternating scorpion stretches

:10 hollow hold

1 set:

:30 easy row

:20 moderate row

:10 hard row

5 push-ups to down dog from the knees

10 sit-ups

1 set:

:30 easy row

:20 moderate row

:10 hard row

5 push-ups to down dog

:30 sit-ups

250208 (Time)

With a partner, divide work as desired:

– RX –

5 rounds for time:

750-m row

30 Toes to Bar

15 handstand push-ups

– INTERMEDIATE –

4 rounds for time:

750-m row

20 Toes to Bar

10 handstand push-ups

– BEGINNER –

4 rounds for time:

500-m row

15 sit-ups

10 pike push-ups or seated dumbbell shoulder presses (10/15 lb)

– MASTERS 55+ –

– same as Rx

Goal: 25-30 minutes

HARD CAP: 35 minutes

Stretching (Checkmark)

Accumulate:

:30 lacrosse ball chest mash/side

1:00 cobra stretch

– AT-HOME – (Time)

5 rounds for time:

800-m run

30 sit-ups

15 handstand push-ups

– Substitute pike push-ups as needed.