wod-tuesday

W.U. 3 x 500M Rows

Strength: Strict Press (15 min Clock)

  • 5 sets of 5 @ 75% of 1 RM
  • After each set complete 10 x Bent Over Reverse flies 15’s/10’s

W.O.D for time complete (20 min Clock)

21-15-9

  • Cals Assault Bike
  • Strict Pullups
  • Strict Pushups
  • Strict Handstand Pushups