Wednesday June 8th

Wednesday June 8th

Strength

All levels
10 x 3 Push Press,

first 3 sets at 75% of 1RM then build to a heavy final 2 sets,

rest to recover betw sets

WOD

Machine
4RFT, goal of sub 15min
Run 400m
10 strict ring dips with legs on 12” box
60 single unders

Rx
4RFT, goal of sub 15min
Row 500m (Run 400)
5/7 Muscle-Ups Sub with muscle-up turnovers on rings from kneeling position
30 double unders

Comp 

4RFT, goal of sub 15min
Row 500m
5/7 Muscle-Ups
30 double unders

Additional Work

Task/skill: at your own pace and in any combo
20 strict chin-ups
4 legless rope climbs
5 sets of HS Walk skill going a min. 10ft