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May
15
Skill & WOD 5/15/18

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Skill

400m Run

rest 1min

800m Run

rest 1min

400m Run

Score = total time

Substitute with rower or ski if needed

Scale with 3x400m or shorter

WOD
Regionals Workout #3

9 muscle-ups

Handstand walk

36 single-leg squats

Handstand walk

9 muscle-ups

Handstand walk

45 single-leg squats

Handstand walk

9 muscle-ups

Handstand walk

54 single-leg squats

Rx

40ft

INT

Burpee pull-up out of reach

10ft HS walk

Assisted pistols

Scaled

Burpee pull-up within reach

80 ft bear crawl

Air squats