Wednesday 07/14/2021

WOD
5 SETS
ON A 3:00 RUNNING CLOCK...
200m Run
12 Toes to Bar*
 Max Hand Release Push-Ups in Time Remaining...

-Rest 1:00 b/t Sets-
(Score is HRPU Reps)

Finisher
3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides

*Supported on Bench or Ball
-Rest as needed b/t Sets-

(Score is Weight)

Tuesday 10/27/2020

Strength
15-12-12-10*
Bent Over Rows 
*Superset each set of BOR with 5-7 Barbell Rollouts 

(Score is Weight)

WOD
3 ROUNDS FOR TIME 
400m Run 
30 Box Jumps 24"/20"
20 Toes to Bar 

-Hard Cap 16:00-