WOD – Monday 18 July 2016
20 minutes EMOM Alternating:
3 Deadlift
3 Handstand Pushups
* Deadlift is deficit
* Increase weight for deadlift
* Handstand pushups – stay same as last week or increase difficulty
15 minute AMRAP
1+1 Chest To Bar Pullup
1+1 Ring Dip
1+1 Pushup
* Know your numbers – even if you only get 1 more rep each week that’s still an improvement
CARDIO OPTION:
35 minute limit:
Row 2km
100 ring rows
100 wall ball
100 situps
100 kettlebell swings (heavy russian)
* may be completed in any order
* may NOT be broken into sets