Durability
Bent Over DB Reverse Flies – 1 set to fatigue
Iso External Shoulder Rotation – 1 set to fatigue
Skill/Strength
Warm up for the WOD
WOD
5 Stations – 90 Seconds per Station – No Transition – 4 Rounds
Station 1 – Sled Push
Station 2 – Ski Erg
Station 3 – KB Farmer Carry (53/35)
Station 4 – Erg Bike
Station 5 – Rest
The ski and bike both give you 1 point per calories. The KB Farmer Carry is lateral step-overs with a 45# plate, each step-over is 1 point. Every length on the sled push gives you 10 points!
If 19.3 on Friday is a priority for you, then today should be a rest day out of the gym. Stretch, meditate, meal prep and go to bed early!
Scores from Wednesday
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