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

2 rounds of Row 500 meters

• 10 Air Squats
• 10 Sit-Ups
• 10 Push-Ups
• 10 Pull-Ups

SKILL

Complete 3 rounds of :

• 3 Rope Climb
• 10 Burpee Box Jumps (24”/20”)

STRENGTH

• Bench Press 3-3-3-3-3
• Weighted Dip 3-2-2-1-1-1-1-1
• Weighted Pull-Up 3-2-2-1-1-1

WOD

• Bike 3000 Meters
• 75 Kettlebell Swings, (50/35)
• Row 1000 Meters
• 60 Wall Ball Shots, (20/14lb)
• Run 800 Meters
• 45 Pull-Ups