Strength
9×3 Strict Press @75% 1RM…all sets at the same weight
WOD
“Ranoi”
12 Min AMRAP:
12 box jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees
ADV WOD
9 Min AMRAP:
1 Cluster (115/75)
1 HSPU
2 Clusters
2 HSPU
3 Clusters
3 HSPU
…ETC adding one of each until time runs out
TEC WOD
5K Run/Walk for time(scales: 2miles, 1 ½ miles-will be marked on the greenway starting at MODOT building)**No strength!
