Durability
Prone Plank DB Pull Through – 3 sets of 10 to 20 Pulls
Skill/Strength
Warm Up and Organize
WOD
4 Stations – 90 Seconds Per Station – 30 Second Transition – 4 Rounds
Station 1 – Sled Drag (90/65)
Station 2 – Box Jumps (24/20) Rx+ 30/24
Station 3 – 1-Arm Bent Over KB Row (53/35) 10/10
Station 4 – Handstand Hold
Notes – This workout is not for score. Today you can just focus on working hard and doing your best in the moment. Sled drags and box jumps can be performed very quickly but Station 3 rows need to be done thoughtfully. However, this doesn’t mean you shouldn’t red line on Station 1 and 2; it’s a skill to stay physically composed with a high heart rate, which is exactly what we want at Station 3. Attempt to maintain your handstand hold for either 30 seconds, 1 minute or the entire 90 second period on station 4 but don’t stay up so long that you collapse.
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