Strength
6×5(each arm) seated 1 arm DB strict press
WOD
16 Min AMRAP:
1 Pull Up
2 WB Throw Sit Ups (20/14)
4 DU (2x singles)
2 Pull Ups
4 WB Throw Sit Ups
8 DU
4 Pull Ups
8 WB Throw Sit Ups
16 DU
8 Pull Ups
16 WB Throw Sit Ups
32 DU
16 Pull Ups
32 WB Throw Sit Ups
64 DU
(1 Round Through is 217 reps)
*When/If you finish the 64 DU, start back at 1/2/4…Score is total reps
ADV WOD
For Time:
40/32 Cal. AB
40 Box Jumps (24/20)
20/15 Cal. AB
20 Box Jumps
10/8 Cal. AB
10 Box Jumps
***10 Min Cutoff***
TEC WOD
1000m Row
50 SLSU
800m Row
40 Walking Lunges
600m Row
30 Push-ups
800m Row
20 V-ups
1000m Row
10 Burpees
