Elite members WOD:
Body Weight Bench Press - 2 sets to failure. Females 75%
GHD Situps 15/15/15
As many rounds as possible in 15 minutes of:
5 Kettlebell Swings *#70/#45 *Use dumbbell for 70#
2 Handstand Push-ups
3 Strict Pull-ups *Absolutely no swing
*Handstand sub is 6 assisted Pushups or 30 second holds per rep.
*Strict pullup sub for 2 is 10 kipping or 20 jumping
*DO NOT COUNT ANY REPS THAT ARE NOT SUPER STRICT FULL RANGE OF MOTION. WONT BE RX IF IT ISNT RX!!!!