WOD:

1) AQAP:

800m Run

50 Overhead Squats 95/65

50 Push-ups

800m Run

35 Overhead Squats 95/65

35 Push-ups

800m Run

20 Overhead Squats 95/65

20 Push-ups

Extra Work:

2) GHD Sit-ups: 3 sets of 10-20 reps

Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set.

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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