Hard Rock

WARM-UP 6' For Quality:

6 Shuttle Sprints

5 Inchworms

10 Good Mornings

5 Ring Rows

'20 Squat Hold

5 Russian Baby Makers

STRENGTH

8' Alternating EMOM Of:

Odd: 5 Strict Pull-Ups

Even: 3-5 Strict Handstand Push-Ups

WOD "Hard Rock" - 17' AMRAP Of:

200m Run

3 Handstand Push-Ups

3 Deadlifts

30 Air Squats

After Each Round:

+ 1 Handstand Push-Up

+ 3 Deadlifts

“You make a living with what you get. You make a life with what you give.”