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| I told Joel to use the ladder, but he insisted on climbing up the hard way |
Warm-Up:
3 Rounds:
10 Clapping Push-ups
Run 200m
10 Clapping Push-ups
Run 200m
Dynamic Warm-up
WODs:
Strength:
Bench: 45% x 5, 55% x 5, 65% x 5
MetCon:
For Time:
Run 800m, 50 Sit-ups
Run 600m, 40 Sit-ups
Run 400m, 30 Sit-ups
Run 200m, 20 Sit-ups
Run 100m, 10 Sit-ups
Run 800m, 50 Sit-ups
Run 600m, 40 Sit-ups
Run 400m, 30 Sit-ups
Run 200m, 20 Sit-ups
Run 100m, 10 Sit-ups
Endurance:
Run or Row: 10 x 30s sprints, rest 1 min between
Run or Row: 10 x 30s sprints, rest 1 min between
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