Sim & Matt D

WoD: "Splitting Hairs"

Every 3 Minutes For 24 Minutes (8 Rounds):

Row 300m / 250m (18/12 Cals if on Assault Bike)

6 Strict Handstand Push Ups

9 Toes To Bar

• Super interval session designed to hold consistency in the rowing splits as well build volume in the gymnastics elements.
• Hit a time on your rowing/biking that you know you will be able to keep close to through all 8 intervals (all times within 5 secs of each other).
• Strict HSPU should be done in 1-2 sets & Toes To Bar in the same fashion.
• Once complete rest out the time until the next round starts. (The idea is to get at least 30 secs rest for the majority of your rounds).
• Should you happen to get counted out we will look at reducing your gymnastics numbers but your row/bike will remain the same.
• Hold the standards. Form is priority as always.
• Scale As needed.

Post Number of successful intervals completed (out of 8) to Beyond The Whiteboard