Meet upstairs and warm up with 200 singles or 100 DU jump rope, followed by 4 laps around the 4th floor atrium in the following sequence:
(Each exercise 1/4 lap in this order for all 4 laps)
Bear Crawl
Crab Walk
Toe Touches
Lunges
Important!!!
Bring a phone, stopwatch or other timing device you can easily read while in a handstand !
Select a set of dumbells that will be a heavy farmer carry for you. The combined weight of the two dumbells should be at least 75% of your body weight. Stage the dumbells at the west end of the 4th floor hallway. You may use kettle bells if you prefer.
WOD
Beginning on the 1st floor fitness area:
4 Rounds
- 15 Shoulder to overhead (95/65)
- Run up the west stairs, farmer carry to the double door at the atrium.
- Set down your weight, descend east stairs and return to fitness area for a 60 second handstand hold (On the 2nd and 4th rounds, we will ascend the east stairs and descend the west stairs)
- 15 Toes to Bar
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