Pre WOD
3×1:00 Plank + 10 Fast Push ups. Rest as needed, do not break your plank, go fast on when pushing.
WOD
Run 800m
50 Sit Ups
Run 400m
25 Sit Ups
Rest 2:00
Row 500m
20 Push Press + :30 OH Press Hold 95/65#
Row 250
10 Push Press + :30 OH Press Hold 95/65#
For time. Subbing Run and Row for Ski/Bike or Sled Push is an option!
Post WOD
5x:5 Second Hand Stand Holds for form focus.
Results: 16:30rx (2nd in class)
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