Wednesday, May 10th

Performance is in red, Competition is in blue

A) On the minute, for 20 minutes:
Minute 1: 10 Assault calories
Minute 2: 10 Row calories
Minute 3: 10 Ski-erg calories
Minute 4: Jump Rope

B) 5 minute AMRAP of Double Unders 
In 5 minutes, complete your 2 best sets of unbroken Double Unders

C) For Time
Row 1000 meters
Then…
4 rounds
10 Toes to bar
8 Strict handstand push-ups
Then…
Row 1000 meters or Run 800 meters

(Scale toes to bar to hanging leg or knee raise as needed. Scale the strict hspu to 1-2 abmats, pike handstand pushups from a box or L seated Dumbbell press as needed)

A) On the minute, for 20 minutes:
Minute 1: 10 Assault calories
Minute 2: 10 Row calories
Minute 3: 10 Ski-erg calories
Minute 4: Jump Rope

B) 5 minute AMRAP of Double Unders 
In 5 minutes, complete your 2 best sets of unbroken Double Unders 

C) For Time
Row 1000 meters

Then…
 3 rounds
20 Toes to bar
15 Strict handstand push-ups
Then…
 Row 1000 meters or Run 800 meters

(Scale toes to bar to hanging leg or knee raise as needed. Scale the strict hspu to 1-2 abmats, pike handstand pushups from a box or L seated Dumbbell press as needed)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531