Friday 05/21/2021

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)

Monday 01/25/2021

WOD
2 Rounds For Time*
1000/800m Row
Into...
21-15-9
Shoulder to Overhead 95#/65#
Sumo Deadlift High-Pull
Sit-Ups
*Workout is 2 full rounds of all the work.

Finisher
EMOM x 10 MINUTES
MIN 1 - 10 Seated DB Arnold Press
MIN 2 - 10 Seated DB Hammer Curls

(Score is Weight)