Supplemental Strength
6 x 3 Push Press
Strength
Bench Press
6 x 8
Pendlay Row
6 x 8
Every 3 Minutes
Ring Dips
3 x 8
Strict Pull Ups
3 x 12
Every 3 Minutes
619 San Diego Personal Training Hero WOD “Jack”
20 Minute AMRAP
10 Push Press Rx+135/95 Rx 115/85 95/65
10 KB Swings Rx+2.0/1.5 1.5/1.0 1.25/.75
10 Box Jumps 24/20
Supplemental Endurance
Intervals
5 x 1000 Meter Row
Every 5 Minutes
