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Today, you have an opportunity to do a workout you missed in the last 3 or 4 days. Of course, you can do you own thing such as active recovery, reset, or skill work.
3 rounds for time of:
50 alternating single-leg squats
3 rope climbs to 15 feet
800-meter run
TC: 30:00
10/10 leg swings (forward/back)
10/10 lateral leg swings
10 alternating reverse lunges
10 toe touch to deep squat
10 hook behind heel squats
5 scap pull-ups
10x 100m Swim
1 minute rest
Ski 400-metre
Row 500-metre
Airdyne 1000-metre
Echo/Assault bike 1200-metre
100 strict handstand push-ups
Alternative WOD
30 min Push Up EMOM
Score = lowest number of reps performed in any minute
TC: 30:00
1 min Judo Push Up Rocks
1 min DB Pullovers
30 sec each ½ Kneeling DB Press R/L
20 sec each Plank Rotations (Left/Centre/Side)
3 Wall Walks
Original Strength reset
40-minute SLIPS
Enjoy!
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