Strength:
1) Front squat: 7 x 2 @ 80%
Endurance:
Row
500 Meters @ 80% effort
Rest 90 seconds between rounds
x 5
WOD:
Complete For Time:
- 50 Box Jump (24″/20″)
- 50 Jumping Pull Ups
- 50 KB Swings (35/25lbs)
- 50 Lunge Steps
- 50 Knees To Elbows
- 50 Push Press (45/30lbs)
- 50 Back Extensions
- 50 Wall Ball Shots (20/14lb)
- 50 Burpees
- 50 Double Unders
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