strength work
15-12-9 Reps for Time:
Inverted Barbell Row (feet elevated)
Russian Dip/or reg dips on 30” box
STRICT Handstand Push up
Time Cap: 15 minutes
*for time/ quality.
WOD
As Many Rounds and Reps as possible in 24 minutes:
Row 14/12 calories
36 Double-Unders
8 Burpees
Row 14/12 calories- (12/9 bike )
12 Box Jumps 24/20 inches
8 Toes t o Bars
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