Warm-up
Run 400m or bike 20/15 calories or row 500m
Perform 10/7 of each movement in the WOD in strict fashion where able
Strength
1. Push-press
3-3-3-3
2. Deadlift
2-2-2-1-1
WOD
400m Run
20 Unbroken Strict Handstand Push-ups
400m Run
30 UB Toes to Bar
400m Run
40 UB Wallballs
400m Run
30 UB Pull-ups
400m Run
20 UB Ring Dips
Every time you break up a set complete a 200m run and then pick up where you left off. Your score= your time
If super cold or rainy – sub 500m row and 250m penalty. Bike sub would be 20/15 calories and 10/8 penalty