Skill WOD
HSPU
Every 3 Minutes for 12 Minutes
5 strict HSPU
10 Pike push ups
10 Push ups
15 second handstand hold
PU
Every 3 Minutes for 12 min
10-15 push ups or barbell push ups
8 Archer Ring push ups
10 tricep extensions
15 Second High Plank hold
WOD
60/50 Cals on the Rower
50 KB Swings
40 Push Jerks
30 Bar facing Burpees
Fitness 95/65
Performance: 115/75
Open: 135/95
Time Cap- 15 minutes
DRIVE – CFH 6:30PM
Every 2 minutes for 12 minutes
10 Bulgarian Split Squats (use bench to prop foot up) (5 each leg)
10 Strict Shoulder press (use lighter DBs, press both arms at the same time)
10 Alternating Bicep Curls (5 each arm)
Rest 4 Minutes
10 Bentover DB Rows
10 Burpees (touch a target)
6 Rounds
12 min time cap