Warm up
2 minute row
1 minute down dog
30 second goblet squat hold
Then
3 rounds
7 wall ball
5 toes 2 bar
3 cleans-increase weight each round
The Grind
Open wod 14.4
AMRAP14
Strength
Bench press-Build a heavy 2
Then
EMOM4
1 bench press
Then
3 drop sets, cutting 10-20% off each round
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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