Strength
8-6-4-6-8 Front Squat working up to 85% 1RM
Wod
In Teams of 4 (One works while the other three rest)
8 Rounds for Time (each person does 8 rounds):
200m Row (90-95% Effort…don’t pace it)
10 Unbroken Pull Ups (Modify However to try to accomplish this)
ADV WOD
For Time:
10 Dball/stone to shoulder 150/90
50 DU
8 Dball/stone to shoulder
40 DU
6 Dball/stone to shoulder
30 DU
4 Dball/stone to shoulder
20 DU
2 Dball/stone to shoulder
10 DU
TEC WOD
“Partner Triple 3” Split reps as needed but go in order…
Row 3000m
300 DU’s (2x singles)
Run 3 miles (6 Horseshoe Runs)
