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