REST DAY – spend 30+ minutes ungluing those glutes and hip flexors
Floater WODs
Weightlifting
For time:
Three rounds of
10 Handstand push-ups
40 foot Sled push, Sled + 385 pounds
Gymnastics
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
Conditioning
1000m row
800m run
100 double unders
500m row
400m run
50 double unders
250 m row
200 m run
25 double unders