WOD:
RX:
“Sunshine”
16:00 AMRAP
12/8 Strict Pull-Ups
20ft (6m) Handstand Walk
12 American Kettlebell Swing
20ft (6m) Handstand Walk
Kettlebell: 70/53lb, 32/24kg
5ft (1.5m) = 1 Rep
•Handstand Walk: Bear Crawl distance, Scale distance to 10ft or 15ft segments. Adjust to 4x5ft Handstand Walks to Wall, modify to wall-facing shoulder taps, box pike walks, or 2 Wall Walks for each segment.
Fitness:
16:00 AMRAP
6 Banded Strict Pull-Ups
20ft (6m) Bear Crawl
12 Russian Kettlebell Swing
20ft (6m) Bear Crawl
Kettlebell: 35/26kg, 16/12kg
5ft (1.5m) = 1 Rep
Competitor:
16:00 AMRAP
15/12 Strict Pull-Ups
25ft (7.5m) Handstand Walk
15 American Kettlebell Swing
25ft (7.5m) Handstand Walk
Kettlebell: 70/53lb, 32/24kg
5ft (1.5m) = 1 Rep
Finisher:
5 Sets: For Quality
8/8 Single Arm Strict Press
20 Plate Russian Twists
100/100ft (30/30m) Suitcase Carry