Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Spike Ball
Teams of 2. 1 person works while the other rests.
50 Calorie bike
50 Toes to bar
50 Calorie bike
50 Hand Stand Push-ups
50 Calorie bike
50 Pull-ups
50 Calorie bike
50 1-arm Dumbbell Snatch, (50,35) Scale load as needed.
50 Calorie bike 
50 Wall Balls (20,14)(10′,9′)scale load as needed.
50 Calorie bike

Options for toes to bar:
1. Knees to 90
2. Toes to Dumbbell or Kettle bell
3. GHD’s if capable

Options for hand stand push-ups:
1. Box hand stand push-ups.
2. Dumbell strict press

Options for pull-ups:
1. Ring rows
2. bar assisted
3. Strict banded

Post WOD:
Lax ball shoulders. 2 minutes per side.

Endurance & Stamina
Run, bike or row 5k for time.