I can't wait to see the results of the 21 days and the winner of the Jackpot.
Benhcmark WOD 1:
500 Meter ROW (quick and easy - pushing yourself 110%)
Benchmark WOD 2:
12 Min AMRAP
9 Ground to OH 95/65 Rx, 75/55 int, 55/35 beg (remember to stick to a
good weight, you will use this same weight in 21 days
12 hand release pushups
15 Anchored situps (using dumbbells or med balls to keep your feet held
down)
After WOD Auxiliary work:
-Back Squat - 3 sets of 10@75% (ME on last Set)
-Block (or hang) snatch (mid-thigh) - 5 sets of 3@70% (ME on last Set)
-Halting Snatch Deadlift (hip) - 3 sets of 3@85%
-Overhead Squat - 5 sets of 3@70% (ME on last set)
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