Strength
E3MO3M for 18 Mins: Pick weights you can go unbroken with
1st 3 Mins: 16 Back Squat (185/135)
2nd 3 Mins: 16 Back Rack Walking Lunges (135/95)
*96 Reps total
WOD
For Time W/Partner: Runs together…other reps split however you’d like
0:00-9:59 (rest whatever time you have left, if any)
400m Run
54 T2B
42 Thrusters (95/65)
10:00-19:59 (rest whatever time you have left, if any)
400m Run
42 T2B
30 Thrusters (135/95)
20:00-30:00
400m Run
30 T2B
18 Thrusters (165/120)
*Score will be reps…228 total if completed RX…note finish time if completed or scaled weights
ADV WOD
For Time:
9 WB (30/20)
15/11 Cal. Assault Bike
21 Burpee Box Jump Overs (24/20)
21 WB (30/20)
15/11 Cal. Assault Bike
9 Burpee Box Jump Overs (24/20)
***10 Min Cutoff***
TEC WOD
4 Rounds
Blvd Run (100m recovery WALK between)
4 Rounds
Praxair Run (100m recovery WALK between)
4 Rounds
100m Sprint (100m recovery WALK between)
