9.25.19

A. Warm Up Row 1000m/850m 25 Push Ups 25 Ring Rows 25 Box Jump Step Down 24/20″

B. Strength Strict Press Build up to a 1RM *Record this on the whiteboard plus wod scores

C. WOD 3 minute AMRAP Strict Pull Ups -rest 2 minutes- 3 minute AMRAP Strict Handstand Push Ups *scale back to hand release push Ups -rest 2 minutes- 3 minute AMRAP Kipping Pull Ups -rest 2 minutes- 3 minute AMRAP Push Up *coaches challenge ring push Ups

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest