“When you complain, nobody wants to help you.” – Steven Hawking
Primer: 8 Minutes for Quality
3 Strict Pull Ups
6 KB Goblet Squats
9 KB Swings
6 Cal Bike
WOD Prep: 100M Run | 5 Cal Bike | 3 Strict HSPU
WOD: “Miracle-Gro” 5 Rounds:
200M Run
15/12 Cal Bike
15 Strict HSPU
* 20 Minute Time Cap
Performance: 12/9 Strict HSPU or Elevated HSPU
Fitness: Double DB Strict Press @ 50/35
Fit Light: Double DB Strict Press @ 35/20
Strength: 6x On the 90s
1 Pause Front Squat +
1 Front Squat (build to a heavy set)
Bonus:
A. 5 Rope climbs | 60s Rest | 5 Rope Climbs
B. On the 3 Min x 3 Rounds: 7-5-3 BS | Push Jerk | Thrusters @ 50% of 1 RM Clean and Jerk
C. 20 Minute Recovery Bike