10.19.16

halloween6

warm up 

coach picks

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WOD

3 rounds

Against a 3 min clock…..

5 MU’s

250 m row

max handstand push ups

rest 1 min 

RX plus is strict handstand push ups and 500 m row

(Score is amount of handstand push ups completed in the 3 rounds)

Scaled option for MU’s is 5 C2b and 5 dips, 5 pull ups and 5 dips, or 10 ring rows

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Cool down: 200 m walk 

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Extra Credit: 

4 rounds 

5 single arm hang rotations each arm

30 sec weighted shoulder taps

rest 1 min 

(score