8 rounds for time of:
32 Double Unders
24 AbMat Sit-ups
12 Pull-ups
6 Handstand Push-ups
GENERAL
Looking for a moderate to longer effort today, lasting about 16-24 minutes
JUMP ROPE
Choose a variation or rep number that you can complete in 1 set
PULL- UPS AND STRICT HANDSTAND PUSH-UPS
These are the two big movements to consider today
Choose a rep number or variation you can complete in 2-3 quick sets per round
If you have less than 10 reps unbroken when fresh, choose another variation or cut the numbers down to
6-8 reps on the pull ups and 3 reps on the handstand push ups
STRATEGY + WOD
DOUBLE UNDERS
Shoot for 1-2 sets here
1 Set: 32
2 Sets: 16-16
ABMAT SIT-UPS
This is the only station we aren’t holding on to anything
Move at a steady pace and try to recover your breathing
PULL UPS
With 96 total reps, this is the movement we should definitely think about breaking early and often
Shoot for 2-3 sets from the first round
2 Sets: 6-6
3 Sets: 4-4-4
HANDSTAND PUSH UPS
With the Double Unders and AbMat Sit-ups to follow, let’s push for big sets here
1 Set:6
2 Sets: 3-3
MODIFICATIONS
DOUBLE UNDERS
1.5x Singles (48)
PULL UPS
Reduce Reps
Banded Pull Ups
Jumping Pull Ups
Ring Rows
HANDSTAND PUSH UPS
Reduce Reps
1 AbMat under head
Pike Push Ups
Push Ups
Dumbbell Strict Press
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