Gym WOD

Strict Pull-up: 5 x Max Effort (modify with rings)

*rest 60-90 sec between sets

 

Then…

 

15 min AMRAP:

Cycle through the following movements  (:40 sec of work / :20 rest) for 5 rounds

*Rotate movements every min.

Max Cal Ski or Bike

Max HR deficit Push-ups

Max Jumping Squats, 45/33

 

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Virtual WOD

Renegade Row: 3 x Max Reps (Quality reps)

rest 60-90 sec between sets

 

Then…

 

15 min AMRAP:

Cycle through the following movements  (:40 sec of work / :20 rest)

*Rotate movements every min.

SDHP, 50/35

HR Push-ups

Jumping Squats, 50/35

 

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No Equipment WOD

15 min AMRAP:

Cycle through the following movements  (:40 sec of work / :20 rest)

*Rotate movements every min.

Mountain Climbers

HR Push-ups

Jumping Squats