9/15 – Unrated Fitness

Unrated – Group Class

Warm-up

8 Minute AMRAP

1:00 Row

7 Single Arm Seated Dumbbell Z Press (each side)

14 Jumping lunges

7 Single Arm Suitcase Deadlift (each side)

0:15 Handstand Hold/plank

Metcon

Metcon (Time)

For Time:

40 Weighted Sit-Ups (20/14)

75ft Handstand Walk (6 wall walks)

40 Toes-to-Bar

75ft Handstand Walk (6 wall walks)
15 min cap

Post WOD

400m walk/easy row after metcon