Strength
7×3 Pause Front Squats (2 sec pause) all@ 70-75% 1RM
WOD
7 Min AMRAP:
7 Front Squats (75/55)
7 KB (70/53)
7/5 Cal. Assault Bike
-6 min rest-
7 Min AMRAP:
7 Goblet Squats (70/53)
7 Hang Power Cleans (75/55)
7/5 Cal. Assault Bike
Fit WOD
20Min AMRAP
Praxair Run
20 Alt DB Snatch (50/35)
15 Goblet Squats (50/35)
10 V-ups
5 Burpees
