Wed., 05.10.2022
CROSS
WARM-UP
Dynamic Warm-Up & WOD Prep
STRENGTH
Strict Press 3 x 3* @ 75% of 1 RM
*3 Seconds Isometric
WOD
"CHIPPER GONE BAD" - 15' AMRAP:
100m Farmers Carry
80 Wallballs
60 DB Snatches
40 Box Jump Overs
20 Push-Ups
Max Cal Row/Bike
BODY CROSS
WARM-UP Dynamic Warm-Up & WOD Prep
WOD
"ALWAYS HIIT TWO"
8' EMOM x 3 Rounds:
1 - TBA ('45)
2 - TBA ('45)
3 - TBA ('45)
4 - TBA ('45)
5 - TBA ('45)
6 - TBA ('45)
7 - TBA ('45)
8 - TBA ('45)
"Roses that are left unpruned can become a tangled mess of old an new canes, all competing for air and light."
