3 Rounds:
4 Strict Pull-Ups
8 Push-Ups
12 Squats
4 Strict Pull-Ups
8 Push-Ups
12 Squats
Dynamic Warm-up
WODs:
Strength:
Rest; Maxing out on Thursday!
MetCon:
Optional:
5 Rounds For Time:
10 Sledgehammer Strikes each arm
10 Overhead Squats 45#
Run 400m
5 Rounds For Time:
10 Sledgehammer Strikes each arm
10 Overhead Squats 45#
Run 400m
Endurance: 2x5, 5x1
Run or Row:
2x 5min, 2 min rest, 5x1min, 30s rest
2x 5min, 2 min rest, 5x1min, 30s rest
Pics: Weighted Sit-Ups
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