8-19-19 WOD

5 x 400m Run @ 80% Effort
Rest 1 Minute after each run
*Work on your pose running and striking the ground with the ball of your foot. Don’t redline on your first run.


4 Rounds for Quality:
3 Strict Handstand Push Ups
4 Bench Press
5 Double Dumbbell Seated Strict Press
6 Strict Pull Ups
Rest 2 Minutes

You can alternate rounds with a partner, but this is for QUALITY! For the 3 Strict HSPU, you can do 3 Negative HSPU and try to control the decent for 3-5 seconds. If you cant kick up on the wall yet, do 6 PERFECT Push Ups. For the bench press and strict press, pick a weight you can go unbroken every set. The pull ups should be an unbroken set of 6 so use a band if you need. If you’re really good at strict pull ups, you can do them weighted.

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