Stretch Day !
Or
Strict press
10-8-6-4-2
WOD
RX
AMRAP 14 with a partner:
RD 1
8 pull-ups
8 wall-ball shots (14/20 lb) (9/10 ft)
RD2
8 toes to bar
8 wall- ball shots
– Partners alternate full rounds.– One partner works at a time.
Level 2
AMRAP 14 with a partner:
8 bent over rows
8 wall-ball shots (14/20 lb) (9/10 ft)
RD2
8 hanging knee raise
8 wallball shots
– Partners alternate rounds.–
Score is total time.
Level 3
AMRAP 14 with a partner:
Rd1
8 jumping pull-ups
8 wall-ball shots (10/14 lb) (9/10 ft)
Rd2
8 single leg vups
8 wallball shots
– Partners alternate rounds.
– One partner works at a time.
RECOVERY WOD
5 rds
500 m bike
15 shuttle runs
15 v- sit ups
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