WOD

“Breath and Stop”

METCON

10-9-8-7-6-5-4-3-2-1
Dumbbell Squat Clean
Strict Handstand Push Up

Weight: 50/35

MASTERS

10-9-8-7-6-5-4-3-2-1
Dumbbell Squat Clean
Abmat Handstand Push Up

Weight: 35/20

MOVE

10-9-8-7-6-5-4-3-2-1
Dumbbell Squat Clean
DB Seated Press

Weight: 25/15

WOD GUIDANCE & GOALS
Good ‘ole complementary movements means this workout is going to get gross!! Choose a weight for the dumbbells that you’ll likely have to break the first set of squat cleans in half. Continue to break up sets until you reach the round of 4 or 5 reps, then try to go unbroken. The handstand push ups are strict, which means they should be more difficult than kipping. If you’re scaling to an abmat or db presses, choose an option that requires you to break the sets in half or more. Target 15 minutes.

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HOME WOD

10-9-8-7-6-5-4-3-2-1
Jumping Squat
Strict Handstand Push Up

ENDURANCE

3 Rounds
400 Meter Run
100 Meter Jog
200 Meter Sprint
100 Meter walk