Sunday FUNday WOD


Front rack lunges 3 x 6 each leg

BB rows 3 x 10

Handstand hold 3 x 10-30 seconds

Metcon 15 min Amrap

12 Overhead squats 95/65

12 Push ups

500m run/400m run

Extra Credit

Banded Pull aparts x 100

Banded Push downs x 100

Training Intent

- Strength: Lunges should be moderate. If you have issues with front rack position you can scale to back rack lunges.
- Metcon: Pick one pace and maintain it for the entire 15:00. If OHS are too hard you should scale to a front squat.