Strength
12-10-8-6 Back Squat working up to 75-80% 1RM
WOD
30 Min AMRAP:
Blvd Run (Outside…rowing/biking sub is not RX)
10 Medball Cleans (20/14)
500m Row
10 Medball Cleans
ADV WOD
For Time:
Horseshoe Loop
10 Rope Climbs
24 Thrusters (95/65)
Rax Ct. Run
8 Rope Climbs
21 Thrusters (105/75)
Blvd run
6 Rope Climbs
18 Thrusters (115/85)
Praxair Run
4 Rope Climbs
15 Thrusters (135/95)
TEC WOD
35-30-25-20-15-10-5
AB Calories
Weighted Step Ups 25/15
DU’s (3x Singles)
*If bike isn’t available and a rower is then add 10 calories each set…
