Training

‘Strict JT Sr.”

21-15-9:

Strict Deficit Handstand Push-ups (4.5″/3″)

Strict Ring Dips

Hand-Release Push-ups

WOD

“Woodworker”

For Time:

200 Double Unders

100/75 Calorie Row

50 Burpee Box Jump Overs (30″/24″)

100/75 Calorie Row

200 Double Unders

Odd-Object Conditioning

For Time:

50 D-Ball Cleans (150/100)

On the 0:00, and Every 4:00 Thereafter:

15/12 Calorie Ski Erg

15 GHD Sit-Ups

Home WOD

“Double Down”

For Time:

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

Body Armor

4 Giant Sets, Not for Score:

:30s Single Arm Russian Swings (left)

:30s Single Arm Overhead Hold (left)

:30s Single Arm Russian Swings (right)

:30s Single Arm Overhead Hold (right)

Rest as needed between sets.