3/16

Warm Up

400 m Run / 500 m Row

10 Dips

10 Pull Ups

100 Singles

20 Hollow Rocks

20 Sit Ups

 

Strength:

Back Squats

4 EMOM x 10

Increase weight as you progress

 

WOD

2 Rounds

2 Min AMRAP

200 m Run

Max OHS (135/95)

Rest 1 Min

2 Min AMRAP

200 m Run

Max Wall Balls (20/14)

Rest 1 Min

2 Min AMRAP

200 m Run

Max Handstand Push Ups

Rest 1 Min      

WORKOUT OF THE DAY