– Strength: Today’s strength work is a little bit different in format. You’ll complete all 100 reps before moving to the next movement. Choose a weight you can perform 10-15 reps per set with. Try to stay away from failure early on.
– Metcon: Set a goal for yourself today that is ”sustainable” meaning a certain output on the rower or a certain number of sets for your wall balls. This workout should resemble an 80-85% pace that’s challenging, but be manageable for the entire workout.
Calories on the Rower
Wall balls (20, 14)
L2: (14, 10)
L1: (10, 8) (No sets of 40 – row ends at 30 cal and wall balls start at 30)
18:00 Time Cap
Trap 3 KB Shrugs: 3 x 10-10-10. Rest 60s.
– Front + Side + Behind Back