Strength
Bench Press – Quickly work up to a heavy single (95%+), then 3×10 @ 75%
Conditioning
“ECC Qualifier Week 1″ – WOD #2
4 Rounds For Time
30/25 Cal Row
15 Burpees Over Rower
—Rest 5 minutes
For Time
400m Sled Drag 45/25#
400m Run
WOD Notes: TD = 8-14 min & 3:30-6 min. Guys will row 30 cals & girls will row 25 cals. You may do Burpees laterally and you must reset monitor to “0” each round.
Pull-up Challenge – Day 2
1×10 Strict C2B Pull-ups or accumulate 10 reps in the least amount of sets possible.
—Advanced = Weighted (heavy as possible for 10)
What is Ross doing?!
