WOD-
For time:
800m Run w/ medball, 20#(14#)
30 Chest to bar pull-ups
30 Handstand push-ups
600m Run w/ medball, 20#(14#)
20 Chest to bar pull-ups
20 Handstand push-ups
400m Run w/ medball, 20#(14#)
10 Chest to bar pull-ups
10 Handstand push-ups
200m Run w/ medball, 20#(14#)
Post times to comments and BTWB
SPRINT-
Every minute on the minute, alternating x 28 minutes:
Min 1 – Run 200m
Min 2 – Sprint bike
Min 3 – Sprint row or ski erg
Min 4 – Rest
WEIGHTLIFTING-
Snatch Balance- 2 x 3, 2 x 2, 1 x 1
Split Jerk from the racks- 3, 3, 2, 2, 1, 1, 1
Snatch Pull- 4 x 4
3 Sets of:
:45 Hollow hold
10 Weighted step ups, per leg
5-10 Chin ups
