Warm Up

400 m Run / 500 m Row 

20 Push Ups 

20 Sit Ups 

20 Air Squats 

5 Snatches (Light & Build) 

5 Clean & Jerks (Light & Build) 

Weight Lift Wednesday 

EMOM x 8 

2 Squat Snatches (75%)

Rest 4:00 

EMOM x 8 

2 Squat Clean & Jerks (75%)

Rest 4:00 


Sets of 3 Unbroken Strict Handstand Push Ups 

Challenge Group WOD

Run 1 Mile / 2000 m Row 

100 Burpees 

100 Push Ups 

100 Sit Ups 

100 Air Squats 

Run 1 Mile / 2000 m Row 

*note: the 100's can be broken up any way you choose. 

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