Wednesday

Pre WOD

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Rear-Delt Fly x 10-12 reps @ 21X0
Station 2 – Strict Toes to Bar x 6-8 reps @ 2110
Station 3 – Handstand Hold x 45-60 second
Station 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

WOD

Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Dumbbell Push Press (50/35)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips