Wednesday, October 7th

PRE: 3-4 rounds, for WEIGHT, of:
8 Single-Arm Dumbbell Rows/arm
8 Dumbbell Bench Presses
100 Meter Waiter Walk (half right handed/half left handed)
2 Length Sled Push

ADVANCED: Strict Press – 6×4 reps at 80-85% and above

WOD: AMRAP, in 2 minutes, of:
300 Meter Row/Ski
Max Dumbbell Push Press
Rest 2 minutes and repeat for a total of 4 times.

INTERMEDIATE: AMRAP, in 2 minutes, of:
300 Meter Row/Ski
Max Push Press (115/75)
Rest 2 minutes and repeat for a total of 4 times.

ADVANCED: For TIME:
400 Meter Run
21 Strict Handstand Push-Ups
400 Meter Run
15 Strict Handstand Push-Ups
400 Meter Run
9 Strict Handstand Push-Ups
**Every time you break your handstand push-ups, you must perform a 200 Meter Run.

EXTRA:
Split Jerk – 5×3 (Start at 70% and increase if/when possible.)