WOD:

1) 5 Floor Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 7/29/15 for Floor Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps.

2) AQAP:

50 Knees-to-Armpits

50 Burpee-to-target

50 Kettlebell Swings 53/35

Extra Work:

3) Cross Over Symmetry:

Spend your time going through all of the Cross Over Symmetry procedures. This is not for time.

4) Run:

2 x 800m – 3 minutes Rest

4 x 400m – 2 minutes Rest

8 x 200m – 1 minute Rest

Focus on hard, but consistent efforts.

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

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