Strength
 A Every 2 Min x 10 Sets 3 Rep Deadlift -or- Endurance
 6 x 500 M Row -1 Min Rest between- -or- Strength B 10 Min Establish: 3 Rep Bench Press -then- 10 Min Establish: 3 Rep Strict Press WOD
 8 Min AMRAP: 30 Jumping Lunges 20 Sit Ups 30 Push Press 45/30# BB






Skill
 20 Min Choose Gymnastic Skill to Practice: Hanstand/Walks/Rings Pull Ups/MU’s WOD
 13 Min AMRAP: Ladder 5-10-15-20….. Pull Ups Box Jumps
 24/20 Handstand Walk 20ft after each Set (6 Handstand Push Ups/Scaled) 3-2-1…GO!!






Hero Day!! Woehlke 3 rounds, each for time of: 4 jerks, 185 lb. 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest 3 minutes between rounds. Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke […]