Strength
Back Squat
4 @ 75%
2 @ 80%
4 @ 75%
2 @ 85%
4 @ 75%
2 @ 90%
WOD
AMRAP 8 min of:
2-4-6-8-10 and so on
Wallball Squats, 20/14 Adv 30/20
Weighted Situps
*Hug WB to chest, butterfly legs
*Score is total reps
WOD For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)
WOD Teams of 3 For Time (30 Minute Cap): 75/53 Cal Bike or Row 5 Rounds of "DT" (155/105) 50/35 Cal Bike or Row 5 Rounds of "DT"...
WOD Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)
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