Wednesday
Strength: DB Rows/Ring Push Ups
Set 1 – 3: 10x @ 75% Dumbbell Rows
Set 4 – 6: 10x @ 50% Ring Push Ups
Accessory: 10 x 3 each exercise GHD Sit Up/Back Extension
Metcon:
For Time:
800m run
21 clean and jerk 135/95 115/75 95/55
21 burpees
600m run
15 clean and jerks
15 burpees
400m run
9 clean and jerk
9 burpees
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