Strength
3-3-3-2-2-2 Overhead Squat working up to AHAP…superset with same rep scheme strict or weighted pull ups…make it as difficult as possible
WOD
3 Min AMRAP:
21 OHS (95/65)
21 Burpees
Max Calorie Row for remaining
-3 min rest-
3 Min AMRAP:
18 OHS (115/80)
18 Burpees
Max Calorie Row for remaining
-3 min rest-
3 Min AMRAP:
15 OHS (135/95)
15 Burpees
Max Calorie Row for remaining
-3 min rest-
3 Min AMRAP:
12 OHS (155/105)
12 Burpees
Max Calorie Row for remaining
*Score is total calories rowed from all 4 AMRAP’s combined
Fit WOD
15 min Partner WOD for Calories
Partner 1-AB Calories
Partner 2-15 Wallballs-10 Wallball Situps-5 Burpees
