Work Hard. Eat Clean. Be Blessed!
Strength
E2MO2M for 16 Mins:
0:00-8:00: 5 Push Jerk Up to AHAP + 7 Strict Pull Ups
7:00-16:00: 1 Split Jerk up to AHAP + 7 Strict Pull Ups
WOD
20 Min AMRAP:
20 Deadlifts (225/155)
20 Box Jumps (30/24)…Must Jump for RX
20 1 Arm DB Hang Clean and Jerk (50/35, ½ reps right, ½ reps left)
ADV WOD
10 Min AMRAP:
40ft Handstand Walk or 4 Wall Walks
15 GHD
-4 Min Rest-
6 Min AMRAP:
9 HSPU
3 Ring MU
TEC WOD
Buy-in 40/30 Cal AB(included in AMRAP)
30min AMRAP
Blvd Run
:30 Plank
100m Sprint
:30 Hollow Hold
*After AMRAP Cash-out: 500m Row-Every 10sec over 2min = 100m Run (for instance your row is 2:20, you run 2-100’s; 2:15=2-100’s – round up 😉 )
