Wednesday August 21

FIT

WOD

A) 3 ROUNDS
15/12 Calories
100m Farmer Carry
10 Strict HSPUs

D - Choose weight, Z Press
F - 35/25s
P - 50/35s, Deficit HSPUs

--Rest 1:30--

B) 3 ROUNDS
200m Med Ball Run
20 Ball Slams
2 Rope Climbs

--Rest 1:30--

C) 3 ROUNDS
60 Double Unders
12 [6/6] Single KB Step Ups
4 D Ball Over Shoulder

(35:00 Time Cap)

Have 4-5 people start in each section if class is full so ropes aren't too crowded

D - Choose Weight, 4 Rope Pulls/15 Ring Rows, 120 Single Unders
F - 20/15, 35/25, 100/70
P - 30/20, 50/35, 150/100

---

BURN

SWEAT

EVERY 5:00 x 3
8 Renegade Rows
12 Devils Press
400m Run

CORE

4 SETS
12 Tricep Kick Backs
12 Half Kneeling Arnold Press