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

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