CrossFit Martha's Vineyard

WOD:

Option 1:

30-20-10

Double DB Front Squat (or backpack/kb)

KB Swings (or use DB/backpack)

400m Run (500m Row)

Option 2:

10 Rounds

4 Freestanding Handstand Splits (see FB for video)

12 Squat 2 knee raise (see FB for video)

200m Run (300/250m Row, 12 burpees, or 30 mt climbers)

*sub handstand work with 12 Plank Jacks or step outs (video)*