Strength
3-3-3-2-2-2 Back Squat working up to 90-95% 1 RM
WOD
For Time:
75 WB (20/14)
30 Power Clean and Jerk (135/95)
75 WB
*20 min cutoff*
ADV WOD
5 Rounds for Time:
16 GHD
8 Box step overs (2x 53/35 kb)
4 Ring MU
TEC WOD
Horseshoe Run
5 Pushups 10 Squats 15 Situps
Rax Ct Run
5 Pushups 10 Squats 15 Situps
Blvd Run
5 Pushups 10 Squats 15 Situps
Praxair Run
5 Pushups 10 Squats 15 Situps
100m Run
5 Pushups 10 Squats 15 Situps
Then:
5 Rounds
10 Walking Lunges
100m Run
