Week 3 Upper Body Max Effort Day

Programming is up on SugarWOD

Just Move
4 Minutes
Air Bike or Row

5 Rounds
20s on/ 20s off
HR Press Ups
Air Squats
Ring Rows
Weighted Sit Ups with plate
Burpees onto plate
Plate GTOH
OH Lunges With Plate

4 Minutes
Air Bike or Row

First 4 minutes used to increase heart rate but not be detrimental to the rest of the workout.
Last 4 minutes used as a finisher 'Empty The Tank!'

Hero Workout

5 rounds for time of:
• 225/155 lb. cleans, 3 reps
• 200-meter sprint
• 20 kettlebell snatches, 1.5 pood, 10 each arm
• Rest 2 minutes