Strength: Bent Over Row 3x10
WOD: For Time
50 Bench Press @ body weight. 20 Ring Rows every time you rack the bar.
REC: Coach led Box Squats
Strength: Bent Over Row 3x10
WOD: For Time
50 Bench Press @ body weight. 20 Ring Rows every time you rack the bar.
REC: Coach led Box Squats
Strength: Bent Over Row 3x10-12
WOD: 5 Rounds for Time
250 Meter Row
10 HSPU
5 Bar MUs
REC: 30 V-Ups
Strength: Deadlift Shrug 12x2 @ 55% of max DL
WOD: 9-15-21
Wall Balls (20/14)
Front Squat (115/75)
REC: Partner 1.5K Row. Sprint and switch every 150 meters.
Strength: Bent Over Row 3x10
WOD: 10 Min AMRAP
25 Yard Lunge
50 Yard Run
REC: 800 Meter Farmer's Carry (2/1.5) (Do NOT drop the kettlebells on the track!)