2 rounds:

30 DU’s
10 Passthroughs
10 KB Swings
60 sec Handstand hold


Couch stretch (2 min each side)



3 RFT:

800m Run
50 Back Extensions
50 Situps

Time: 18:11

Felt pretty solid on the runs. My first run was roughly 2:55. The two others were between 3:00 and 3:15. Broke each set of extensions up into 25/15/10. Situps were unbroken for each round.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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