Warm-Up:
 |
| Marc: slam ball with an atlas stone |
Handstand Walk 20'
3 CTB Pull-ups
6 Clapping Push-ups
9 Overhead Squats
Dynamic Warm-up
WODs:
Strength:
Press: 80% x 3, 85% x 3, 90% x 3+
Ring Dips: 4 x 8 (1 min rest between sets)
Ring Dips: 4 x 8 (1 min rest between sets)
MetCon:
14 Minutes to Complete:
Run 800m
Max Rounds with Remaining Time:
3 Push Press 135#
6 Ring Rows
9 Box Jumps 24"
Run 800m
Max Rounds with Remaining Time:
3 Push Press 135#
6 Ring Rows
9 Box Jumps 24"
Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds
Run or Row: 20s on, 10s off, 8 rounds
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