WOD
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 ring dips/box dips
20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups/pike push-ups
Post-workout accessory
3 sets:
:30 side plank, right
:30 side plank, left
:30 hollow rocks
:30 rest
PUREFIT
WOD
For time:
600m
30 step ups
30 GH bridges
30 box dips
20 step ups
20 GH bridges
20 push-ups
600m
Post-workout accessory
3 sets:
:30 plank
:30 hollow rocks
:30 rest
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