5am, 6am, 9am, noon, 4:30pm, 5:30pm
Rowing w/ Ingrid:
Every 2mins for 6rounds
6 back squats @ 80%
Complete as many rounds and repetitions as possible in 14 minutes of:
40 wall-ball shots, 14&9ft/20&10ft
30 cleans, 95/135
finish the work out for time.
you will have 2scores reps at 14mins & time completed for round.
*1:1 ring dips
Extra Credit & Extra Credit Oly
Hammer the hammie
8-10 reps each leg- single leg RDLs
20 banded good morning