CrossFit WOD, October 2, 2018

WOD for 10.2.18

5 Rounds
:30 Row
:30 Rest

Banded bully distraction x 2 minutes on each arm

27 Push-Ups
3 in each of the following hand positions
-Fingers point to toes
-Archer Left
-Archer Right
-Finger Tip
-Bear Crawl Position

Workout Of The Day
Metcon (Time)
2 Rounds For Time
50 Calorie Row
25 Handstand Push-Ups*

*You can swap out Strict Dips, Box Pike HSPU or 50 Hand Release Push-Ups for the Handstand Push-Ups if you prefer

Extra Credit
2 Rounds
200m Single Arm Farmers Carry (R)
200m Single Arm Farmers Carry (L)
5 Turkish Get-Ups (L)
5 Turkish Get-Ups (R)

Use a weight that makes this super challenging

This is core stability and overhead mobility/stability work. It will make the middle of your body and your shoulder strong without adding mass (sorry 5pm bros, you’ll have to curl the KB every 20 steps on the walk)