8:30 am
*Find max Press, Push Press, Push Jerk
then...
8 rds for time of:
1) Row 200m
2) 5 HSPU
3) 5 Strict Pull-ups
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1:30 pm
3 rds for time of:
1) 15 One arm Russian KB swing & 15 One arm KB Clean and Press
Switch arms and repeat
2) 80m Farmer Carry (95/55 lb dumbell each hand)
3) 100 Double Unders or 250 Single Unders
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4:45 pm
30 minute AMRAP
1) 50m swim any style
2) 10 Incline Push-ups (feet up on bench)
3) 20 Sit-ups
4) 10 Side Planche leg raises (10 each leg)
damn, you must feel terrible. i did the 30 min amrap, the first wod and a 3 mile run, and i feel like death.
ReplyDeleteI actually feel pretty good but my hamstrings have been really tight all day. Super sore
ReplyDelete