Strength4-4-4-3-3-3-2-2 of 2 Sec. Pause Front Squat all @65-75% 1RM (25-30 minutes to complete)
4-4-4-3-3-3-2-2 of 2 Sec. Pause Front Squat all @65-75% 1RM (25-30 minutes to complete)
WOD
For Time:
9-15-21
Cal. Assault Bike (7-11-15 for women)
Front Squats (115/80, 95/65, 75/55)
***8 Min Cutoff***
Fit WOD
16min AMRAP
Island Run
10 Air Squats
10 Reverse Crunches
100m Run
10 Air Squats
10 V-ups