Friday

Pre WOD

Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

WOD

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

Post WOD

Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows
Minute 2 – 45 Second Prone Plank Hold