Strength
5×7 Tempo/Pause Back Squats all @55-60% 1RM…4 secs down, 2 sec pause, explode up
WOD
For Time:
21-15-9
Medball Cleans (20/14)
Cal. Assault Bike (16-11-7 for women)…ROLLOVER IS GOOD TO GO
***8 Min Cutoff***
ADV WOD
For Time:
6-5-4-3-2-1
Power Clean (205/145)
30-25-20-15-10-5
GHD
*So 6 PC, 30 GHD, 5 PC, 25 GHD, 4 PC, 20 GHD etc.
***16 Min Cutoff***
TEC WOD
1000*800*600*400*200* Meter Rows
*= 20 DU’s (3x singles), 15 Hollow Rocks, 10 Burpees, 15 Reverse Crunches, 20 Squats
