W.U. 3 Rounds
- 5 x Pushups
- 30 x Jumping Jacks
- 10 x Hollow Situps
- 40 x Singles
- 15 x Air Squats
Strength: Bench Press
5 Mins: Establish useable weight
6 Mins, Every 2 Mins
- 3 sets of 10
Rest 2 Mins
3 Mins, Every :30 sec
- 6 sets of 3 Explosive BP
W.O.D 22 Min Clock
6 Min AMRAP of
- 10 x Cals
- 5 x Sandbag over Shoulder 100/80
REST 2 Min
6 Min AMRAP of
- 50 x Calories
- Max reps of Stones over Shoulder
REST 2 Min
6 Min Clock, 5 RFT of
- 15 x Seated Floor Ring Press
- 10 x Diamond Pushups
- 5 x Strict Pullups
