Author: forgedbyferrara

*100 TTB

-Every break, perform 3 deadlifts at 315 lbs

#ForgedByFerrara

#BeTheBestMe

21-15-9

Cal Ski Erg

Strict handstand pushups

#ForgedByFerrara

#BeTheBestMe

3 Rounds:

800m run

10 ring muscle up

#ForgedByFerrara

#BeTheBestMe

6 sets:

5 reps back squat (build)

Superset 3x high box jumps

#ForgedByFerrara

#BeTheBestMe

#LivLionHeart

Every 2 mins, 10 sets

Build to a max for the day of:

3 High Hang Squat Snatch

3 x 225 here, PR!

#ForgedByFerrara

#BeTheBestMe

Active Recovery Bike Ride

#ForgedByFerrara

🤙🏻

5 rounds, no rest:

20 secs dead hang

40 secs dumbell hold 55 lbs each hand

#ForgedByFerrara

#BeTheBestMe

#CapacityWOD

100 lbs

#ForgedByFerrara

#BeTheBestMe

15 mile bike ride

#ForgedByFerrara

#BeTheBestMe

Partner wod

10k bike erg

6k row

Every 3 mins run 200m

#ForgedByFerrara

#BeTheBestMe