Strength
12-6-12-6-12-6 Back Squat-Front Squat-BS-FS-BS-FS @60 1RM Back Squat for all
WOD
For Time:
15 Calorie Assault Bike
12 Power Cleans (135/95)
9 STO (135/95)
-3 min rest-
9 STO (135/95)
12 Power Cleans (135/95)
15 Calorie Assault Bike
*Stagger the starts every 2 mins if necessary, and several heats if necessary
***Before/After/While waiting at some point, perform a ME Dball Hold (100/75 RX) must be cradled in front of your body…if you make 5 Minutes you are awesome…but stop at that point
Fit WOD
15min AMRAP w/ Partner
1-Calorie Row
2-10 Russian KB 53/35
5 Burpees
10 Squats
5 V-ups
