*We are changing our client management software HERE

WOD:

1) Every 10:00 x 4 sets:

4 minutes Ski/Bike/Row/Run

1 minute Box Jumps 24/20

1 minute Abmat Sit-ups

1 minute Dumbbell Floor Press 50/35

1 minute Dumbbell Box Step-ups 50/35 @ 24/20

Scale as needed. Consistent pacing on each of the 4 minutes mono-structural pieces.

Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold, Walk, Push-up.

3) 4 Supersets of:

10 Ring Push-ups

+

5 Dumbbell Z-Press

Rest 2-3 minutes between sets. Add load to the Ring Push-up as needed. Z-Press as heavy as possible.

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