Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARM UP

• Row 500m
• 15 Jumping Jacks
• 15 Mountain Climbers
• 15 Jumping Squats

SKILL

Rope climb/Handstand work

Every minute on the minute for 10 minutes

• Minute 1: 1 Legless Rope Climb+1 Rope Climb With Feet
• Minute 2: 5 Strict Handstands With 3’’ Deficit

STRENGTH

• *Push Press + Overhead Squat 1-1-1-1-1
• *Snatch Balance 1-1-1-1-1
• Full Snatch 1-1-1-1-1
• Snatch Pulls @110% 3-3-3-3-3

*WOD:

Complete 4 rounds for time of:

• Row 500 meters
• 5 Deadlift 405/265lbs

CORE WORK

100 Sit-Ups