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: L-Sit x 45-60 seconds (accumulated)

WOD

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing/Biking (for calories)
Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – Strict Pull-Ups
Minute 4 – 30 second straight arm plank