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Wednesday Strength/Skill Work: Body Rows on rings 4 X 10. Alternate with clapping Push-ups 4 X 10. If you can't perform clapping push-ups, simply work on explosive power.


-For Time:  10-8-6-4-2-4-6-8-10

-Deadlift (50% 1 rep max)

-Jump squats (full depth)

-Finish with 800 M run


19 Responses

  1. Awww man!! I gotta miss "Shirtless Friday"?!?! And I can't make the Saturday wod either! Maybe I'll just go shirtless here in Freeburg at my gym… Not typically my appropriate work attire, but…. I'll tell them its to honor Bob and Brody and they should be fine!

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