Max Effort Upper
Strength
Front Rack Hold (3 x Max Time @ Body Weight)
**Score total seconds of longest hold
Strength
Bench Press (5RM with Axel Bar + micro Band)
WOD
Happy 24th B-Day WOD Stephanie Siravo!
24,21,18,15,12,9,6,3
Calorie Row
Strict Press (75,55)
**No time cap
24,21,18,15,12,9,6,3
Calorie Row
Strict Press (75,55)
**No time cap
Special Strength
3 x Max Reps Strict Ring Push Ups
Special Strength
3 x 10 Bent Over Barbell Row
$ Out
4×18 MB Sit Up and Twist
**perform a MB sit up with your feet anchored, at the top perform a Russian twist to each side
**perform a MB sit up with your feet anchored, at the top perform a Russian twist to each side
Finisher/Recovery
100 Banded Face Pulls