Conditioning:
Complete as many rounds and reps as possible in 10 minutes of:
10/8 Calories Rowed
20 meters Burpee Broad Jumps
30 Shoulder Touches
40 Double Unders
For Score
…rest 7 minutes, then…
Complete as many rounds and reps as possible in 10 minutes of:
30 Speed Skips
10/8 Calories Biked
6 Knees-2-Elbows
4 Burpees
2 Strict Handstand Push-ups
For Score
Flexibility/Mobility:
Revolved Seated Staff
Reclined Spinal Twist
Lying Hip Capsule
Plow
Post results and experiences to comments
Part 1: 328 Mod (shoulder touches facing wall, hands on orange line) (through 6ST on 4th Rd.
Part 2: 200 mod ( 4rds) K2E Mod -only got 8 actual touches. Strict HSPU on 30” box to work strength and full ROM.
Part 1 – 300 reps mod – single jump rope 3x
Part 2 – 208 rx
CWOD 1 220 reps with wall facing shoulder touches
CWOD 2 210 reps rx