Strength
6×10 weighted back rack lunges AHAP (5 each leg)
WOD
3 Rounds For Time:
100m run
12 WB (30/20)
12 Hollow Rocks
200m run (2×100)
9 WB (30/20)
9 Hollow Rocks
300m run (3×100)
6 WB (30/20)
6 Hollow Rocks
FitWOD
18min AMCAP w/ Partner
**Assault Bike Calories
***20 DU’s (2x singles)
15 SLSU
10 Squats
5 Burpees
*Switch after movements are completed-Calories on the bike is your score
