Strength
Bench Press 14-12-10-8 AHAP, Superset with 14-12-10-8 Strict Pull Ups
WOD
For Time:
200m Run
21 WB Throw Sit Ups (20/14)
21 Push Ups
200m Run
18 WB Throw Sit Ups
18 Push Ups
200m Run
15 WB Throw Sit Ups
15 Push Ups
100m Run
12 WB Throw Sit Ups
12 Push Ups
100m Run
9 WB Throw Sit Ups
9 Push Ups
100m Run
6 WB Throw Sit Ups
6 Push Ups
***20 Minute Cutoff***
ADV WOD
For Time:
9 Thrusters (135/95)
8 Barbell Burpees
7 Thrusters
6 Barbell Burpees
5 Thrusters
4 Barbell Burpees
3 Thrusters
2 Barbell Burpees
1 Thruster
TEC WOD
8 Rounds
10 Cal AB
5 Burpees
10 V-ups
Praxair Run
