Last WOD

Watch Nikki’s Last Workout from the Qualifiers.

Epic Finals are tomorrow at 9am. BBQ will follow. Come cheer on our competitors.

WOD

found on Crossfit San Diego’s blog

6 rounds of:
30 seconds your choice of: Single Unders, Double-Unders, or Burpees
30 second handstand hold (against the wall)
30 seconds your choice of: Squats or Deck Squats
30 seconds rest (use this time for rep tracking purposes)

Scoring:
Before each round you must choose which exercise you will perform for
that round, only succesful attempts of THAT exercise will count. e.g.
If you choose double-unders do not count single-unders as points,
like-wise you cannot do 15 secs of Burpees and then 15 secs of
single-unders, etc. With each round you may “Choose Your Adventure” and
select a different exercise for that round.

Your SCORE is the total number of points for all 6 rounds.
Single Unders and Squats are 1 pt each
Double Unders are 2 pts each
Deck Squats are 3 pts each
Burpees are 5 pts each

Deduct -10 pts for each time you break (come down) out of your handstand
hold.

Scaling:
You may scale the handstand hold as necessary i.e. 25 secs, 15 secs,
etc.

3 comments

  1. kimberk /

    You rock Nikki!!!

  2. Nikki Hall /

    Thanks Kimber! so do you. Amazing job on EPIC. I am so proud!

  3. jody /

    I got out of breath just watching you!! You are AMAZING!! Good luck in Cali!!!

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