Friday

Pre WOD

Four sets for max reps of:
45 seconds of Bench Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 75 seconds

WOD

For time:
1000 Meter Row
100 Double-Unders
400 Meter Run
40 Push Presses (115/75 lbs)
400 Meter Run