2020 Sep 15

WOD
3rds
– 10sec standing wall facing hollow hold
– 10sec standing wall arch
– 10sec handstand wall hollow
– 10sec handstand wall arch
– 15sec hollow hold
– 15sec arch hold
– 15sec PVC pass throughs

4rds
8 Z-press with 5sec pause on last rep
*go on every 90seconds

4rds
8 tempo bent over rows @ 30×0
*go on every 90seconds

Finisher
– 100 empty barbell bench press
– 3min deadhang
*break down however you want to
*10min time cap

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