Strength
5×3 Tempo/Pause Front Squats @60-70% 1RM..4 secs down/2 sec pause/explode up
WOD
4 Rounds for Time:
Blvd Run
12 Thrusters (95/65)
30/22 Cal. Assault Bike
24 GHD or 30 SLSU
***32 Min Cutoff***
Fit WOD
25min AMRAP
Praxair Run
25 DU’s (2x Singles
20 SLSU
15 KB (53/35)
10 Goblet Squats (53/35)
5 Burpees
