Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARMUP

SKILL

Alternating Every Minute On the Minute (EMOM) for 10 minutes:

  • Minute 1: Row 20 calories
  • Minute 2: 10 GHD Sit-Ups

STRENGTH

  • Bench Press 3-3-3-3-3
  • Bent Over Barbell Row 10-10-10

WOD

For total time,

21-18-15-12-9-6-3 rep rounds of: