Strength
6×2 Back Squat w/3sec pause @ 80% 1RM
WOD
3 Rounds For Time:
20 Back rack walking lunges (155/105)
20 GHD sit ups or 30 SLSU
20 Alternating KB Snatches (70/53)
20 Russian Twists (30/15 slam ball)
ADV WOD
11 Min AMRAP:
12 1 arm KB OHS (53/35)
6 Burpees
1 Legless Rope Climb
TEC WOD
21 Cal AB
21 Cal Row
100m WALK
100m Run
Rest 90sec
18 Cal AB
18 Cal Row
100m WALK
Island Run
Rest 90sec
15 Cal AB
15 Cal Row
100m WALK
Praxair Run
Rest 2min
12 Cal AB
12 Cal Row
100m WALK
Blvd Run
Rest 2min
9 Cal AB
9 Cal Row
100m WALK
Rax Ct Run
