May 14 WOD

Run 400 meters

Then:

AMRAP in 10 minutes of:

6 Renegade Rows*

12 Sit-ups

24 Squats

* Start in a push-up position, gripping a pair of dumbbells or kettlebells. Perform a push-up. At the top, pull one dumbbell up to your arm pit. Repeat the push-up and pull the other weight up to your arm pit. Here are two videos on the renegade row: video one & video two.

Push Jerk 5-5-5-3-3-3-1

14 Pull-ups

1-minute of handstand holds

10-15 Dislocates

5-10 minutes of stretching