Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARMUP

Complete 2 Rounds of:

• 500 meter row
• 10 Wallball Shots
• 10 GHD Sit-Ups
• 10 Pull-Ups

SKILL

Complete 2 rounds of:

• 10 Pistols
• 10 Handstand Push-Ups
• 50 Double Unders

 STRENGTH

TEST DAY!!!

“CrossFit Total”

3 attempts at:

• 1 Rep Max Press
• 1 Rep Max Back Squat
• 1 Rep Max Deadlift

WOD

Complete 4 Rounds For Time

• Run 400 Meters
• 25 Kettlebell Swings