WOD – Wednesday 1/6

Bike work
3 rounds
:20 on a bike
12 sit-ups
10 wall balls
8 burpees

Partner shoulder stretches

Shoulder Press (Find a 2RM)
trying to hit same weight as 12/16
Coaching cue – 12/16 was a cluster format, so to hitting that number w/o a rest would be awesome. Again focusing more on muscle endurance then a 1 rep max.

“Cake by the Ocean”
20 min EMOM
Evens – 18/14 cals on rower
Odds – 5 burpees + 5 pull-ups
*scale to make sure you are resting within the minute, but this should be a hard EMOM with a sustained elevated HR

Extra Credit
1:00 plank hold UB x3
During rest, complete a 100′ waiters carry

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