WOD:

1a) 0:00 – 10:00 – AQAP:

800m Run

50 Wall Balls 20/14

+

5 Push Press

After completing the Run and Wall Ball the remaining time is left to hit a heavy 5 Push Press.

1b) 10:00 – 20:00 – AQAP:

800m Run

50 Kettlebell Swings 53/35

+

5 Push Press

After completing the Run and Kettlebell Swing the remaining time is left to hit a heavy 5 Push Press.

1c) 20:00 – 30:00 – AQAP:

800m Run

50 Box Jump Overs 24/20

+

5 Push Press

After completing the Run and Box Jump Overs the remaining time is left to hit a heavy 5 Push Press.

1d) 30:00 – 40:00 – AQAP:

800m Run

50 Push-ups

+

5 Push Press

After completing the Run and Push-ups the remaining time is left to hit a heavy 5 Push Press.

Extra Work:

2) Kettlebell Piston Z-Press: 4 sets of 6/side

Rest 2-3 minutes between sets.

3) GHD Sit-ups: 3 sets of 20

Rest 90-120 seconds between sets.

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