WOD-
Push up capacity
:12 of push ups
:12 plank hold
:36 of PVC floor press
As many rounds as possible in 18:00 of
8 Devil’s press (Pick your #)
8 Dumbbell box step overs 24″(20″)
8 Calories on the bike, ski erg, or rower
*Every 2:00 stop and do 5 push ups
Post WOD
3 – 5 rounds for quality of
12 Alternating bicep curls with dumbbells
12 Bent over rows with dumbbells
12 Hip extensions on the GHD