SOMETIMES LIFE IS HARD… SO LIFT HEAVY SHIT AND MOVE ON!

We had some great numbers sent in yesterday from the sprint style WOD. Now I think today we focus Heavy and Endurance… its a deadly combo. I like to switch it up as much as possible as the constant variation is what we encounter daily when trying to navigate life.

BUY IN:

out of chair warm up

10 push ups

crawl 10 feet

10 sit ups

crawl 10 feet

FOCUS: Ogar Strong

Day 4­ Week 2

DB Bench 5×8 Heavy but NO MISSES

DB Rows Heavy 3xME

CrossOver Symmetry Iron Scap

Dips 3xME

WOD:

15 min AMRAP

400m Ski erg / row

5 Sh.press 115/85 lbs (boxes or Rack)

200m wheel sprint

3 KB Dead lift 64kg (2x32kg)

100m wheel sprint

1 Clean @ 90% of 1RM (from floor)

CASH OUT:

Mobility – Crossfit Symmetry

remember that the weight is set at Rx… But the exercise and effort no matter the weight is always the most important!

Hustle Everyday

Stouty