WOD:

1) Sled Drag Arm Pull: 25m Every 1:00 x 7 sets

Load relatively light. Keeping your feet in place, stand facing the sled, aggressively pull the sled towards you with your arms. Walk backwards until the strap is taught and repeat until you’ve covered 25m.

2) Single Arm Bar Row: 3/side Every 1:00 x 7 sets

Alternate Arms each rep. Scale “loading” by changing the bar height and adjusting the angle of your body. Use the adjustable pull-up bars for this.

3) Standing Triple Jump: Every 1:00 x 7 sets

From standing broad jump forward landing on one foot and bounding for two more jumps.

4) AQAP:

50 Wall Balls 14/8

50 Ball Slams 40/30

50 Wall Balls 14/8

Extra Work:

5) Handstands: 10 minutes Practice

Work on any facet of being upside down.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE