Strength
Bench Press 3x ME @65-70% 1RM…rest 3-4 minutes in between ME’s
WOD
For Time w/Partner:
10 Rounds of: (total between the partners…one whole round at a time)
100m run
10 Ring Push Ups (Deficit Push Ups if can’t do ring 45/25)
Then
10 Rounds of: (total between the partners…one whole round at a time)
100m run
10 WB Throw Sit Ups (20/14)
ADV WOD
For Time:
5 Power Snatch (135/95)
12 Cal. Assault Bike
5 Power Snatch
9 Cal. Assault Bike
5 Power Snatch
6 Cal. Assault Bike
5 Power Snatch
3 Cal. Assault Bike
TEC WOD
6 Rounds
500m Row
10 Pushups
15 Squats
20 SLSU
