| Warm-up | Row 500 Or Run 400m -20 Lunges (F & B) -20 Air Squats -5 Inch Worms |
| Location | 62 Room |
| Strength / Skill | Push-ups |
| Location | 62 Room |
| Beginner | Work on Handstand Push-ups |
| Proficient | Handstand push-ups x5 reps 30 sec rest Go until unable to complete 5 streight, or 10 minutes is up. |
| Competitor | Handstand push-ups x5 reps 30 sec rest Go until unable to complete 5 streight, or 10 minutes is up. OR Hand Stand Walk |
| WOD Location | 62' Room |
| Equipment | In Room |
| Beginner Level 1 | In 2 Person Teams 20 MIN One Person Rows 500m The other partner conpletes and many rounds as possible of 10 Pushups & 10 Sit-ups. |
| Proficient Level 2 | |
| Competitor Level 3 | |
Substitutions / Notes | Can do elevated push-ups if not abel to do HSPU |
| Reduce rowing distance if necessary. | |
If working on your own: Row 500m for time. Then in the same amount of time complete as many rounds as possible of 10 Push-ups & 10 Sit-ups. Continue to repeat this process for a total of 20 minutes. Record total number of rounds and reps per round.
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