Strength
5-5-5-4-4-4 Back Squat all @76-82% 1RM
Before or after squats, but before the wod, perform the core work
E:90O:90 for 9 Mins (6 rounds): 12 GHD or 16 SLSU
*Set a 32 Min running clock for squats/core work to be completed by everyone
WOD
For Time:
42 WB (20/14)
6 Squat Cleans (185/125)
21 WB (20/14)
3 Squat Cleans (185/125)
***10 Min Cutoff***
ADV WOD
For Time:
30-20-10
Alternating Pistols
DB Hang Clean and Jerk (½ reps each arm) (50/35)
***10 Min Cutoff***
TEC WOD
3 Rounds
Horseshoe Run
15 Cal AB
15 V-ups
Praxair Run
10 Cal AB
10 Squats
100m Run
5 Cal AB
5 Burpees
