Fitness

1A) Close Grip Floor Press: 5-5-3-3-3 @ 22X1 Tempo

1B) Band Pull-Aparts: 5×20

2) Complete 10 Rounds AFAP of:

  •             4 Burpees
    6 OH KB Swing (55/35)
    8 Wall Balls (20/14)
    10 Double Unders

3A) Strict Toes 2 Bar/Hanging Leg Raises: 3 x 10

3B) Glute Ham Raises: 3 x 10

 

Competitors Work Out

 

Make Up Monday’s Comp WoD:

1) 20:00 EMOM Alternating Movements of:

  • 3 Power Cleans AHAP
  • 4 Muscle-Ups

 

2) Complete 40-25-10 AFAP of:

  • Push-Ups
  • Wall Balls (30/20)

 

3) Glute Ham Raises: 5×10

 

Or

 

1) Complete AFAP:

  • 1000m Row
  • 50 Deadlifts (185/135)
  • 100 Double Unders