WOD

(acting) chief of police Umberger

Choose one WOD from the WODs below:

WOD 1

For Time:

21 Deadlift (250lb./145lb.)
21 Handstand Push-Ups
21 Wall Ball Shots (20lb./14lb.)
400m Run
15 Deadlift (250lb./145lb.)
15 Handstand Push-Ups
15 Wall Ball Shots (20lb./14lb.)
400m Run
9 Deadlift (250lb./145lb.)
9 Handstand Push-Ups
9 Wall Ball Shots (20lb./14lb.)
400m Run

WOD 2

CrossFit Games Regional WOD 1

For Time:

Run 1000m
30 Handstand Push-Ups
Row 1000m

Optional after WOD 2 (after resting a few minutes): Good Mornings 3x5
                                                                                   Push Press 7x2 @ 80% (2 reps on the minute)