WOD for 021519

Core: EMOM x 6 mins

Odd min- :30-:45 sec Plank 

Even min- :30- :45 sec Hollow Hold

Strength: Floor Press/Row

3 Rounds

DB Floor Press x 10-15 (Heavier Weight)

immediately into… 

350/300 meter Row Sprint

-rest 2 mins b/w rounds-

Metcon:

3 rounds for time (12 Min Cap)

2 Rope Climbs

12 Handstand Push-ups

20 Box Jump Overs

L1: Legless, Deficit HSPU, 30/24

L2: Rope Climbs,  HSPU, 24/20

L3: 4 Partial rope climbs or attempts., 6 HSPU or 12 Box HSPU, 20/16

L4: 4 pull to standing on rope, DB OH Press, Step ups or stacked plates