Saturday W.O.D. - Day #3 of 3:1 Cycle

EEEE-VIL

Warmup

• Row 500m
• Pushups x20
• Chinups x20
• Air Squats x20
• Reverse Hyper x20
• Toes to Bar x20
• Kettlebell Swings x20 

**15min for warmup Take your time its not a metcon

 

Weighted Pull-Up

• 1-1-1-1-1

**Allow 15 Minutes for Weighted Pull-Up - Find 1 Rep Max  


MetCon/Strength 


**10:1 Ladder for Tx  

10-9-8-7-6-5-4-3-2-1 Reps of the following Triplet

•   225# Deadlifts  (Scale Accordingly)
• Chest Slap Pushups 
• Toes to Bar 
• End with 800m-Run

 Stay strong!

-Johnny