Work Hard. Eat Clean. Be Blessed.
Strength
6×3 Push Press…Superset with 6×5 Bent Over Barbell Row
WOD
For Total Time:
30 STO (95/65)
30/20 Cal. Ski Erg (NO ROLLOVER)
-2 Min Rest-
24 STO (115/80)
24/18 Cal. Ski Erg
-2 Min Rest-
18 STO (135/95)
18/14 Cal. Ski Erg
-2 Min Rest-
12 STO (155/105)
12/9 Cal. Ski Erg
-2 Min Rest-
6 STO (185/125)
6/4 Cal. Ski Erg
***22 Min Cutoff***
ADV WOD
For Time:
4 Rounds for Time:
50ft Handstand Walk or 6 Wall Walks
25 Ball Slams (50/30)
***18 Min Cutoff***
TEC WOD
2 sets of Strength Then:
30min AMRAP w/ Partner
1-Alternate Rower/AB for Calories
2- 25 Hollow Rocks, 20 Russian KB 53/35, 15 Goblet Squats, 10 V-Ups, 5 Burpees
*Score is reps (75 per round) + Calories
