Todays WOD

SATURDAY
Metcon (Time)
For time:
Run 1600m
30 Handstand Push-ups
30 C2B Pull-ups
Run 800m
20 Handstand Push-ups
20 C2B Pull-ups
Run 400m
10 Handstand Push-ups
10 C2B Pull-ups
Warm-up
Easy 400m Jog

3 rounds of:
10 x Kipping Swings
5 x Inchworm Push-ups
10 x Hollow Rocks
5 x Burpees
10 x Air Squats
Notes
- Longer duration workout today
- Pace the running so that you can transition immediately into the HSPU & pull-ups
- HSPU can be strict or kipping
- Break up the reps early if you know you are susceptible to burnout
- 1600m run will be 2 x 800m (to the bus stop and back)
- There is no time cap today, but be sensible so that you can keep moving
Scaling
Run - Row (equivalent metres), Assault Bike 8 min/ 4 min/2 min for cals
HSPU - reduce reps to 15/10/5, abmat HSPU, box pike HSPU, DB Press
C2B Pull-up - reduce reps to 15/10/5, pull-up, banded/ jumping pull-up, ring row

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