WOD

Friday

Metcon: "Bane"

(CT benchmwrk)

40 kipping handstand push-ups

20 ring muscle-ups

10 rounds of "Macho Man" (185/135#)

(3 power cleans + 3 front squats + 3 jerks)

Body Armor

(after recovery)

3 sets of

10 horizontal barbell rows

Max ring push-ups

25 GHD or weighted sit-ups

---- 2 min rest ----

OR

Aerobic Restoration Row

2 rounds (no score) of

300m slow (reg 500m split + 20 sec)

300m moderate (500m split + 12 sec)

300m fast (500m split +4 sec)