WOD:
4 Rounds:
25 Double Unders
9 Thrusters 75/55
25 Double-Unders
15/12 Calorie Row
STRENGTH:
Not for Time:
21 Bench Press
21 Strict Pull Ups
21 GHD Sit Ups/Ab Mat Sit Ups
15 Bench Press
15 Strict Pull Ups
15 GHD Sit Ups/ Ab Mat Sit Ups
9 Bench Press
9 Strict Pull Ups
9 GHD Sit Ups/Ab Mat Sit Ups
Notes:
• Bench Press - Choose a weight that you can do all reps unbroken every round. Keep the same weight.
• Pull Ups - Do as many strict pull ups as you can, use modifications as needed. Use bands or rings to finish if needed.
SWEATFEST:
With 20:00 on the clock:
Row/Run 1,600m
Then, AMRAP of:
15 Slam Balls
15 Weighted Step Ups w/ Slam Ball
15 DB Power Snatch
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