Wednesday-

Strength

Bulgarian Split Squats

5×5 each leg

*Heavy as possible each set

WOD

4 RFT (20min cap)

Rec:

11 Ring Rows

22 Wallball Shots (10/14

Rx:

11 Pull Ups

22 Wallball Shots

Rx+

11 Chest 2 Bar Pull Ups

22 WallBall Shots (14/20)

*3 burpees everytime u come off the bar or drop ball

(i.e. burpees will be between each set of pull ups and wall ball shots at least once)

Additional Work

3x

10 Seated Dumbell Presses
20 sit ups

VOD

Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy.  For you know that when your faith is tested, your endurance has a chance to grow.  So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.
– James 1:2-4