Strength
3×8 Tempo/Pause Front Squats all @ 60% 1RM…4 sec down/2 sec pause/explode up
WOD
EMOM for 12 Mins:
1st Min: 3 Squat Cleans @70% 1RM
2nd Min: 6 Bar MU
3rd Min: 16 T2B
*100 reps if completed RX
ADV WOD
EMOM for 12 Mins:
Even: Turf Length Sled Push (230/185 loaded…4/45+2/25 and 3/45+2/25)
Odd: 14 Tire Flips
*90 reps if completed RX
TEC WOD
“Tag Team TECies”
Teams of 3 for 30min
1st: 1min AB
2nd 1min Row
3rd Praxair Run
Calories is Score
