Thursday – October 29


800 M Run or 1,000/800 M Row 



4 Deficit Handstand Push Ups (2”/1”) or 6 Handstand Push Ups

8 Front Squats (165/115) – from floor 


800 M Run or 1,000/800 M Row 

*Record: Run time / AMRAP score / Run time


The middle part of this sandwich workout is going to be strength based more so than a conditioning test. You may have to break up the movements respectively, which is fine. Just be sure you choose a movement/weight that can be cycled for multiple reps for the entire WOD. The clock is set up so that you should be able to push the effort pretty high on the row/run.