“Unless you try to do something beyond what you have already mastered you will never grow.”
Warmup
Row 500m
3x5 Strict Pullups
3x10 GHD Situps
3x Handstand Walk
Strength
5x Max Rep Tempo Ring Row
*10 sec down, max speed up
Then 1x Max Rep Strict Pull Ups or 20 banded
WOD
Run 1 mile outside
Rest 2 min
"Annie"
50-40-30-20-10
Double Unders
Abmat Situps
*Situps: Touch behind your head, then in front of your toes. Make sure your torso comes up past your hip crease.
**Mile: Run to Blackmore, turn right and go to the second light pole just before the turn off to the circle.
REC
4 Rounds
30 sec Hollow Rock Hold
Roll to 30 sec Superman Hold
Rest 1 min