WEDNESDAY 9.18.24

Strength/skill

4 sets:

8-12 Weighted push up *increasing weight

2-3 Rope climbs *quality/technique focus

AMRAP In 15:00 (ladder style):

5/4 Calorie row

5 Wall ball (20,14) RX+(25,20)

5 Pull up RX+(chest to bar)

15 Double under

10/8 Calorie row

10 Wall ball (20,14) RX+(25,20)

10 Pull up RX+(chest to bar)

30 Double under

15/2 Calorie row

15 Wall ball (20,14) RX+(25,20)

15 Pull up RX+(chest to bar)

45 Double under

…etc.

*Reset monitor