Monday, August 14

Warm-up

5:00 AMRAP:

7 walking lunges + PVC passthrough

7 wall squats (facing wall)

4 push ups

7 band pull downs

4 spiderman stretches

WOD

Tier 1:

1200m run, then

12 rounds:

4 handstand push ups

8 pull ups

12 squats

Tier 2:

1200m run, then

12 rounds:

4 wall walks

8 jumping or banded pull ups

12 squats

Tier 3:

800m run, then

8 rounds:

4 seated DB press (from floor)

8 ring rows

12 squats

MWOD