GRIZZLY– 1000m Run
80/100 Calorie Row
10 Rope Climbs Or 40 Strict Pull Ups
*Partition any way*
KODIAK–800m Run
65/80 Calorie Row
8 Rope Climbs Or 32 Strict Pull Ups
-Partition any way
POLAR– 5 rounds
150m Run
10/12 Calorie Row
3 Zombie Rope Climbs Or 10 Ring Rows
Spend 12 minutes getting upside down. Note your level in your score
notes.
LEVEL 1:
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
**rest 1 min**
Max plank (or plank on knees)
**rest 1 min**
2 sets:
Wall walk half-way up wall
10 shoulder touches (with feet still on the wall)
Wall walk down
— Score is max plank —
LEVEL 2:
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
** rest 1min **
30-60 sec wall-facing handstand hold (for as long as you feel confident
in the movement)
** rest 1min **
2 sets:
Wall walk up
10 wall facing handstand shoulder touches
Wall walk down
— score is time in the wall-facing handstand hold —
LEVEL 3:
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
** rest 1 min **
3 min to find a max freestanding handstand hold
** rest 1 min **
2 sets:
Wall walk up
10 steps to the left
10 steps to the right
— Freestanding handstand hold should be in a 3x3ft area. Score is best
hold time —
