Strength Accessory:
1000m Row Test
Practice Kipping or Muscle Ups
2 x 1 min Handstand Hold (Advanced 2 x 10 Shoulder Touches)
WOD: for TIME!
Buy in: 2 min Plank followed by an 800m Run
4 Rounds
20 Sit Ups
5 Burpees
20 Seated Plate Trunk Rotations (45#/25#)
5 Burpees
20 Leg Raises
5 Burpees
Cash Out: 2 min Plank followed by an 800m Run
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