Wednesday
Supplemental
Max Bar Muscle Ups x 1
Max Ring Muscle Ups x 3
Strength
Push Press
9 x 2 (7)
GHD Sit Ups
9 x 12 (7)
Every 2:30 Minutes
Workout of The Day
B1 Australian Hero WOD
3 Rounds
400 Meter Run
21 Kettlebell Swings 2.0/1.5 1.5/1.25 1.25/1.0
15 Knees to Elbows
9 Ring Dips
Supplemental Endurance
Intervals
Rest 45 seconds between intervals
Row 8x250m
