WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS OR STRICT HANDSTAND PUSHUP
5-5-5-3-3-1-1 PRESS STARTING AT 75%
5-5-5-3-3-1-1 STRICT HANDSTAND PUSHUPS
HSPU’S RANGE FROM 1 ABMAT ON A 45# PLATE TO DEFECIT

WOD
FOR TIME:
400M RUN
25 SUMO DEADLIFTS 185/135
5 RING DIPS
400M RUN
20 SUMO DEADLIFTS
10 RING DIPS
400M RUN
15 SUMO DEADLIFTS
15 RING DIPS
400M RUN
10 SUMO DEADLIFTS
20 RING DIPS

COOL DOWN