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