Wednesday

SKILL/STRENGTH

1 Strict and 2 Kipping Handstand Push ups (2 Strict/2-5 Kipping) E.M.O.M for 10 minutes

STRENGTH (5/3/1 pgm)

Bench Press

WOD

3 rounds of:

400m Run (at your 1 mile pace)

30 second rest

100m Run (Fast!)

3 minute rest

Then, A.M.R.A.P in 7 minutes of:

5 Wall Ball Shots - 20/14lb

3 Hand Release Push ups

1 Power Clean - 80/60kg