Wednesday 300119

15:00 Volume Accumulation:

1-5 Ring Muscle-Ups

20'-60' Handstand Walk

0:10-0:30 Single Arm Plank/side


"Fight Gone Bad"

3 Rounds For Total Reps:

1:00 Wall Ball, 20# to 10'/14# to 9'

1:00 Sumo Deadlift High Pulls, 75#/55#

1:00 Box Jumps, 24"/20"

1:00 Push Press, 75#/55#

1:00 Row (Calories)

1:00 Rest

GEAR: 3


Extra Work: Row

Warm-Up: 6:00, escalating intensity every 1:30

10:00 @ 8-9

5:00 Rest

10:00 @ 8-9

Cooldown: 3:00 @ 6