Workout of the Day

For time:

10 Handstand Push Ups

Run 200m

20 Pistols(alternate legs)

Run 200m

10 Handstand Push Ups

Run 200m

20 Pistols

Run 200m

10 Handstand Push Ups

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Strength

L1

Squat

3 x 5 (add 5lbs)

Bench

3 x 5 (add 5lbs)

L2

1″ Below Parallel Box Squat with Safety Squat Bar(add green bands– Men, red bands– Women)

2RM

Bench

8 x 3 @ 85%

Post WOD:

Dumbell Bent over Row

3 x Max reps (GO AHAP)

JM Press

3 x Max Reps

Trunk:

Plank Holds with Rings– 10 attempts

Reverse Hyper

3 x Max Reps (Unweighted)

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Endurance

*Meant to be done at least 3 hours before or after WOD, or as a substitution for the Workout of the Day.  Strength is still meant to be completed.

Complete

3 x 800m, rest 2:00, hold splits within 3-5 seconds