Strength
3×10 Tempo/Pause Back Squats all @ 50-55% 1RM…4 sec down/2 sec pause/explode up
WOD
For Total Reps W/Partner: One working at a time
0:00 – 12:00
150 WB (20/14)
ME Rounds of “DT” @ 115/75 (each round is 27 reps)
12:01 – 14:59 Rest
15:00 – 27:00
100 Bar Facing Burpees
ME T2B
*score is total reps including WB/DT/BFB/T2B
ADV WOD
3 Rounds for Time:
30 WB (20/14)
5 Bar MU
15 WB (30/20)
10 C2B
TEC WOD
10 Rounds
60 Seconds “Easy” Row for Cals
60 Seconds “Sprint” Row for Cals
:30 Rest
THEN Rest 3min
10min AB for Cals
