1. Warm-up
3 Steady Rounds:
6 Strict Pull Ups
12 GHD SIt Ups
Row 18 Calories
2. Strength
5RM Back Squat
3. WOD
3 Rounds:
Run 400m
15 Bar Facing Burpee
30 Dumbbell Snatch 50/35lbs
——–Optional——–
4. Interval
Every :90 Until Failure
5/4 Bar Muscle Ups
5 Shoulder to Overhead 185/135lbs
Add 10/5lbs each round.
Leave a Reply