Friday 05/21/2021

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WOD
4 SETS For Time:
30 Double Unders 
15 Wall Balls 20#/14#
8 Toes to Bar 

-Rest :45 b/t Sets-

-Rest 2:00 Total-

4 SETS 
8 Toes to Bar 
15 Wall Balls
30 Double Unders 
-Rest :45 b/t Sets-

*After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2.

Post-Workout Strength
3 SETS 
20 Alt. DB Hammer Curls 
15 DB Skull Crushers 
15 DB Lat Pull-Overs 

-Rest As Needed b/t Sets-
(Score is Weight)

Wednesday 03/24/2021

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Pre-Workout
3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (20X1)*
15 Supermans

*DB or Wall Ball resting on hips.
(No Measure)

WOD
2 SETS FOR TIME*
50/40 Cal Row
Immediately Into...
4 ROUNDS
10 Wall Balls 20"/14"
30 Double Unders

-Rest 3:00 b/t Sets-
(Score is Slowest Set)
*Each full set contains 50/40 Cal Row and the 4 Rounds.

Cool Down
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)