"One, Two Step"

EQUIP: Bar (a: 155/115, i: 135/95, b: 95/65), Jump Rope, Rings, Box (24”)

WARM-UP:

*Active Stretch

*400m Run

*3-5 attempts ME Handstand Hold (vs. wall OR freestanding)

5 ea. w/ Unloaded Bar:

*Good Morning

*Bear Complex

*Good Morning

———————

WOD 1:

12 Min. AMRAP (c/o Sherri Durham) -

*1 x Clean (a: 155/115, i: 135/95, b: 95/65)

*2 x Front Squat

*1 x Jerk

———————

WOD 2:

48 Min. AMRAP -

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Squat Jump

200m Run

100 Pike Push-Up (Rx+: 90 Degree Decline Push-Up at Box)

200m Run

100 Ring Row

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Handstand Shoulder Tap (mod 1: HS Wrist Tap, mod 2: Plank Windmill)

200m Run

100 Broad Jump

200m Run

100 Walking Lunge

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Double-Mtn. Climb 

200m Run

100 V-Up (mod: alt. 1-Leg V-Up)

200m Run

100 Arch Rock (Rx+: GHD Hip Extension)