Strength
3×10 Bench Press all @70-75% 1RM
WOD
For Time:
100 DU (2x singles)
80 Push Ups
60 Box Jumps (24/20)
40 T2B
20 Burpees
40 GHD or 50 SLSU
60 Russian KB (70/53)
80 Push Ups
100 DU (2x singles)
***34 Min Cutoff***
ADV WOD
For Time:
10x turf length sled push (1×25/Empty)
20 Burpees
8x turf length sled push (1×45/25 loaded)
18 Burpees
6x turf length sled push (2x/1×45 loaded)
16 Burpees
4x turf length sled push (3x/2×45 loaded)
14 Burpees
2x turf length sled push (4x/3×45 loaded)
12 Burpees
1x turf length sled push (5x/4×45 loaded)
10 burpees
TEC WOD
For Time:
50 Air Squats
Horseshoe Run
40 Push-ups
Blvd Run
30 Hollow Rocks
Praxair Run
20 Burpees
100m Run
10 V-ups
100m Run
20 Tricep Extensions w/ Ball 25/15
Praxair Run
30 Ball Slams 25/15
Blvd Run
40 Reverse Crunches
Horseshoe Run
50 SLSU
1000m Row
