STRENGTH
Shoulder Press, 3-2-1-3-2-1, building to a heavy single for the day
WOD
Level 1
AMRAP 16:
- Row x 500m
- Jump Rope Single x 75
- Burpee x 7
- Deadlift (115/75) x 15
- Box Push-up x 20
Level 2
AMRAP 16:
- Row x 500m
- Double Under x 75
- Deadlift (225/135) x 15
- Hand Release Push-up x 20
*sub 400m run if there aren’t enough rowers
115, 125, 130, 125, 130, 140
2 + 3 DL
SP: 65, 70, 75, 70, 75, 80
WOD: 3 (400m run)
back to hotel wods…
3 Rounds:
400ish meter run
75 double unders
20 hog push ups
3+85