WOD for 9/6/16

Strength:
Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

WOD:
A.) For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

B.) Against an 8-minute running clock, for max reps:
Row 1000 Meters/Run 800m/Bike 1 mile
Wall Ball Shots (20/14 lbs)

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