Mon., Aug. 8, 2016

WOD:

A.
Three sets of:

Back Squats x 6-8 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111 (Supines)
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

CW: 110# BS (did Down Dogs)

LW: 95# BS (did handstand holds)

B.
Four rounds for time of:

Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

CW: 17:03

LW: 18:05