STRENGTH:

Build up to a 1RM Back Squat or if not feeling it go for a heavy single

WOD:

#Run BMC

200m Run
1 Round of “Barbara”:
20 Pull-ups **BeachFit will do Ring Rows
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups *BeachFit will do Inverted Pushups
10 Pistols *BeachFit will do Jumping Split Lunges
15 Pull-ups  **BeachFit will do Ring Rows
600m Run
3 Rounds of Cindy:
5 Pull-ups **BeachFit will do Ring Rows
10 Push-ups
15 Air Squats
800m Run

**If you are not yet profiecient with Pullups we will have you doing Ring Rows, Jumping Pullups, and Vertical Ring Rows for each different segment with Pullups.

CASHOUT:

18-15-12-9-6

Back Extension
V Ups (Rx+GHDSU