WARM UP
Coach Stretch
Wrist Mob. & Hamstrings
3 RDS
4 Pike Push Ups
6 Good Mornings
8 Hollow Rocks
20 DUs/SUs
WOD
“Barbara Ann”
With a running clock, complete 5 RDS of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders
Rest 3 Mins between rounds
Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.
Score is total time including rest
Intermediate Option:
4 rounds, each for time, of:
10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders
Beginner Option:
3 rounds, each for time, of:
20 push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders
Post WOD Accessory
2 x 50m KB Farmer Carry