Strength
5×12 DB Bench Press AHAP
WOD
E3MO3M for 15 Mins:
21 Cal. Row
15 Push Ups
9 WB (30/20)
ADV WOD
For Time or Reps to complete 75 OHS (105/75):
0:00 – 2:00
2 Rope Climbs
10/7 Cal. Row
ME OHS (105/75)…trying to reach 75
2:00 – 3:00 REST
3:00 – 5:00
2 Rope Climbs
10/7 Cal. Row
ME OHS
5:00 – 6:00 REST
6:00 – 8:00
2 Rope Climbs
10/7 Cal. Row
ME OHS
8:00 – 9:00 REST
9:00 – 12:00
2 Rope Clilmbs
10/7 Cal. Row
ME OHS (you are finished at 75 reps or at the 12:00 mark with your reps completed…if you complete it, put your time in the notes)
TEC WOD
For time w/ Partner
60 cal AB
6 Turf length Sled Pushes 2×45/25
50 cal AB
5 Turf length Sled Pushes 2×45/25
40 cal AB
4 Turf length Sled Pushes 2×45/25
30 cal AB
3 Turf length Sled Pushes 2×45/25
20 cal AB
2 Turf length Sled Pushes 2×45/25
10 cal AB
1 Turf length Sled Pushes 2×45/25
