Wednesday 5-10-23

 Strength - 5x4 strict pull up 

- use weight if you can do more than 4 reps 

Wod - for time 

400m run

4 rope climbs 15’

400m run

3 rope climbs

10 sandbag over the shoulder 100/75

400m run

2 rope climbs

10 sbos 

20 push-ups 

400m run

1 rope climbs

10 sbos

20 push-ups 

40 wall-ball sit ups 20/14