Strength
14 Min EMOM:
Even: 3 Heavy for you Push Press (80-90% 1RM if you know it)
Odd: 9 Touch and Go deadlift with your push press weight..work on efficiency
WOD
9 Min AMRAP:
40m shuttle run (4x across black mats)
20 STO (95/65)
40 DU (6 in hurdle jumps)
ADV WOD
For Time:
3 Ring MU
30 Burpees
3 Ring MU
30/22 Cal. Row
3 Ring MU
30 Push Ups
3 Ring MU
TEC WOD
30min AMCAP w/ Partner
TEC Cards
Hearts-DU’s (3x Singles)
Diamonds-Cal Row
Spades-Burpees
Clubs-Ball Slams (30/20)
Ace-Both 15 Cal AB
Joker-Both Blvd Run
