21-15-9 reps for time of:
Power Clean, 115/75
Thruster, 115/75
ring dips
rest 5 minutes and then
21-15-9 reps for time of:
Wallball Shot, 20/14
Row, Calories
Burpees over the rower
Today's Workout (WOD):
Featured
On the 3 mins x 16
1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups
2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks
3. 12 per side bulgarian split squats + 1 min of planking
4. 8 per side heavy DB row + 12 pistols per side