Main – WOD
Warm-up
Run 400 m
40 m slide facing The Cell wall
20 m bear crawl
20 m inch worm
20 m elbow to ankle
10 pvc pullovers
10 overhead squats
10 pushups
30 mountain climbers
3×30 sec handstand hold
Skills
Clean Progression
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
185lb/125lb
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
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Challenge
2 min max slam balls
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