SUNDAY WOD

STRENGTH

Superset

A1: Strict Press (3 sets to build to heavy 2; then 2×2 @ 95%)

A2: Single Arm KB Upright Row (5×4 each climbing)

METCON

For Time w/ a partner:

150 Ring Rows

150 Pushups

150/100 cal Row

One partner works, one rests at all times. Chipper style.

Beginner

100 Ring Rows

100 Modified Pushups

100/70 cal Row