Tuesday, 11.20.2018

Strength5x4 Tempo/Pause Front Squats all @65% 1RM

5×4 Tempo/Pause Front Squats all @65% 1RM

WOD

4 Rounds for Time:

Blvd Run

20 Front Squats (95/65)

60 DU (2x singles)

Island Run

10 Thrusters (95/65)

30 DU (2x singles)

***35 Min Cutoff***

ADV WOD

3 Rounds for Time:

21/15 Cal. Ski Erg

21 Medball Cleans (20/14)

21 DB Box Step Overs (2×50/35)(24/20)

15/9 Cal. Ski Erg

15 Medball Cleans

15 DB Box Step Overs

9/6 Cal. Ski Erg

9 Medball Cleans

9 DB Box Step Overs

***32 Min Cutoff***

TEC WOD

10 Rounds

15/12 AB Cals

100m Run

15/12 Cal Row

100m Run

15/12 Ski Erg Cals

100m Run

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