Skill: 12 Min EMOM, alternating
1) :30 Handstand Hold (sub is Overhead Plate Hold 45/25)
2) :30 Hollow Rock Hold
3) :30 DB/KB Farmers Carry Hold (As Heavy As Possible) **No walking, just holding weights by
side**
WOD: ARMISTICE
9 Min AMRAP
100m sprint
11 Sit Ups
11 Squats
100m sprint
22 Sit Ups
22 Squats
100m sprint
*** Keep adding 11 reps to situps and squats every new round.
2 MIN REST/REFLECTION
9 Min AMRAP
100m sprint
11 pushups
11 box jumps
100m sprint
22 pushups
22 box jumps
100m sprint
***Keep adding 11 reps to pushups and box jumps every new round
Score is rounds + reps
1) :30 Handstand Hold (sub is Overhead Plate Hold 45/25)
2) :30 Hollow Rock Hold
3) :30 DB/KB Farmers Carry Hold (As Heavy As Possible) **No walking, just holding weights by
side**
WOD: ARMISTICE
9 Min AMRAP
100m sprint
11 Sit Ups
11 Squats
100m sprint
22 Sit Ups
22 Squats
100m sprint
*** Keep adding 11 reps to situps and squats every new round.
2 MIN REST/REFLECTION
9 Min AMRAP
100m sprint
11 pushups
11 box jumps
100m sprint
22 pushups
22 box jumps
100m sprint
***Keep adding 11 reps to pushups and box jumps every new round
Score is rounds + reps
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