For Time
WARMUP
– 2 Rounds:
10 Down&Up
10 Straight Leg Situps
10 Pushups Alt. Knee to Elbow
10 Alt. Overhead Plate Lunges @10/5kg
WOD PREP
– Push Press Review
5 Strict Press @20/15kg
rest
5 Push Press @20/15kg
rest
5 Push Press TnG @light
rest
5 Push Press TnG @medium
WOD Running Clock
A) 0:00 – 9:00
5 RFT:
15 Medball Situps @9/6kg
10 Push Press @60/40kg or 60%1RM
B) 9:00 – 12:00
For Time:
50/35 Calories Row/A.Bike/Skierg
RX Goal: A) < 6:00 ; B) < 2:30
Normal Goal: A) < 7:30 ; B) As Many Cal As Possible
AFTER PARTY
– AMRAP 5′:
5 Kick-Up to Handstand (2” hold)
30” Bar Active Hang