7/1

Unrated – Level 3

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Warm-up

400m run

50′ Banded Lateral Side Step (Each Way)

15 Banded Air Squats

10 PVC Pass Throughs

10 Bodyweight Rows

Metcon

Metcon (Time)

50′ Handstand Walk

50 Double Unders

100′ Handstand Walk

100 Double Unders

150′ Handstand Walk

150 Double Unders

100′ Handstand Walk

100 Double Unders

50′ Handstand Walk

50 Double Unders

18 min cap
sub 12/9 calorie ski/row for each set of 50’ Handstand walk, 25/20 for 100’, and 35/27 for 150’.

Double unders are 1:1 single unders

Post WOD

calf smash