A1) Dual Dumbbell Pronated Bench Press: 6-8 x 3 @30X1; Rest :30

A2) Handstand Hold Against Wall:

Modify with Feet on Box :30-:45

B1) Strict Dips: 6-8 x 2 @ 31×1, rest :30

B2) Strict Knee to Elbow: 5-10 Reps; Rest 2min.

C) Core Circuit: 3 Rounds Not For Time:

20 Quadruped Shoulder Taps (Knees or Toes)

:45 Plank on Elbows

:45 Side Plank each side

20 Frog Pumps


Categories: WOD

%d bloggers like this: