Friday

Pre WOD

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Landmine Row x 8 reps each side @ 2111

WOD

Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 4 – 30-Second L-sit hold