July 6, 2015

WOD

Strength – Back Squat

Health – 5×5 Heavier than last week

Fitness – 5×3 AHAP

Performance – 3×[email protected]%, 2×[email protected]%, 2×[email protected]%

then

Handstand Pushups

Health – 3×8 Pushups

Fitness – 3×8 Decline Pushups

Performance – 3×8 Strict or Deficit

Met Con – 16 Alternating Rounds of Tabata

Health – Pistols to a box

Ring Rows

Fitness – Pistols using Upright support

Assisted Pullups

Performance – Pistols

Pullups