SWOD
5-4-3-2-1 for load:
Overhead Press
Weighted Strict Pull Ups
– increase load as possible –
WOD
For time (15 min cap):
21-15-9 of…
Wall Ball Shots (20/14 to 10’/9′ target)
Calorie Row
– rest 90 seconds –
9-15-21 of…
Wall Ball Shots (20/14 to 10’/9′ target)
Calorie Row
……….
BURN
Buy-in: 1 minute Plank
Then, 10 min AMRAP of…
10 Get-up Sit-ups – right
10 Deadlifts
10 Push Presses
– 3 minute “rest” with 1 min Plank –
Then, 10 min AMRAP of…
10 Get-up Sit-ups – left
10 KB Dead Stops
10 Roll-outs
Cash-out: 1 minute Plank