Workout specific strength: A1. Handstand push ups, x5 (the hardest variation possible) A2. Sprint 200m on the rower Rest as needed, (x5 rounds). Take 18 minutes to complete. WOD 140310: 2 rounds for time of: 30 calories, row 30 wall balls 30 toes to bar 30 push ups 30 kettlebell swings, russian Rest 2:00 between rounds buy-in: scapular pull ups/ push ups (or harder variations) cash-out: dumbbell wall rotations, x10 (x2) each way