WOD:

1) 20 minute Up Ladder:

400m Run

10 Handstand Push-ups

10 Deadlifts 225/155

400m Run

20 Handstand Push-ups

20 Deadlifts 225/155

400m Run

30 Handstand Push-ups

30 Deadlifts 225/155

and so on until 20 minutes is up

2) GHD Sit-ups: 3 x 15-30 reps

Rest 90 seconds between sets. Pick a rep count you can move through without having to stop.

3) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

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

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