WOD20220204

Mobilize, then:

A.
Three sets of:
Run 200 Meters
5-10 second Arch Hang Hold
2 Air Chair Swing Drills
Run 200 Meters
3 Strict Pull-Ups
2 Pull-Ups (C2B or Kipping)
1 Bar Muscle-Up (55+: Chest-to-Bar Pull-Up)

B.
Three sets of:
Strict Press x 10 reps
Rest as needed

Build in weight

C.
“CrossFit Open Event 19.3”
35-54:
For time:
200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups (50/35 lbs; 24/20″)
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

55+:
For time:
200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups (35/20 lbs; 24/20″)
50 Strict Handstand Push-Ups to 5″ riser
200-ft. Handstand Walk

Time cap: 10 minutes

D.
Every 45 seconds for 9 minutes:
45 second Sandbag Bearhug Hold (100-150/50-100lbs)
45 second Ab Wheel Roll-Outs
45 second Plank Hold
45 second Rest