"Nobody who says, 'I told you so' has ever been, or will ever be, a hero." --Ursula K. Le Guin

WEDNESDAY, 14AUGUST2019 - Work For Today

Wave 1/Week 3/Day 2


CONDITIONING - 3 Rounds (9:00 Minutes)

Teams of 3 Rotating Each Position

:20 Seconds Sled Drag Backward

:20 Seconds Sled Drag Forward

:20 Seconds Plank - or :20 Seconds Wall Sit for the Savages


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

8 Random Grip or Weighted Pull-Ups

8 Circus DB C& P or another Variation (Aim to break 75%)

:15 Seconds Battle Rope (SPRINT)

25 Double Unders or :60 Seconds Jump Rope

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


ASSISTANCE - At the Top of Every Minute for 10 Minutes

3 Pull-Ups (5 Inverted Rows if Necessary)

5 Dips ( 8 Bench Dips if Necessary)

Hollow Rocks for the Remainder of the Minute


FINISHER - As Fast As Possible

20 Thrusters

1:00 Minute Hollow Rocks

200 Meter Sprint (Barn & Back)

15 Thrusters

1:00 Minute Hollow Rocks

200 Meter Sprint (Barn & Back)

10 Thrusters

1:00 Minute Hollow Rocks

200 Meter Sprint (Barn & Back)

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