WOD:

1) Every 5:00 x 8 sets:

Odd – 2 minutes Ski/Bike/Row/Run + 20 Toes-to-bar + 20 Alternating Dumbbell Snatch 50/35

Even – 2 minutes Ski/Bike/Row/Run + 50 Double-unders + 15/side Single Arm Dumbbell Push Press 50/35

For your machine work pick a pace you can maintain for all 8 sets, you should be getting the same output calories/meters each round. Scale appropriately so you have 60 seconds+ Rest after each round. You may break-up the Push Press however you like, but it needs to be 15 on each side.

Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down, Handstand Walk, Support, Push-up, etc.

3) Kneeling Banded “Cable” Crunches: 4 sets of 15

Rest 90-120 seconds between sets. 

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