Wednesday

Lifting/Skill Day!

Sugar Challenge is almost done! 

Can you make it to Monday?

Warm Up:

Row 400m

EMOM for 5 Min 

5 Burpees 

20 Sit Ups 

WOD:

5 Rounds (50-60% of 1RM) 

1. Max Strict Pull Ups 

(band if needed)

2 Min rest 

2. Max Reps Shoulder Press (barbell) 

rest 2 Min 

3. 5 KB Turkish Get Ups each arm (heavy) 

4. KB Ballistic Row 

5. KB Goblet Squat or RDL's 

Or 

HERO WOD:

"DORK"

6 Rounds for time of:

60 Double Unders 

30 Kettlebell Swings (53/35#)

15

Burpees