Friday, 22 Nov WOD

WARM-UP

A) 4 rounds of:

12 Strict Dumbbell Press 20lb/10lb

6 Push-Ups

Rest 30 sec

6 Box Jump 30″/24″

30m Sprint

Rest 60 sec (walk back to dumbbells)

B) 2 Rounds:

14 Second Handstand Hold

14 Second Bar Hang

STRENGTH

Deadlift

4 x 5 @ 80%

WORKOUT

7 Minutes AMRAP:

14 Calorie Row

7 Handstand Push-Ups

7 Toes-to-Bar

-Rest 3 minutes

Repeat

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