23
Jun
Tuesday
SKILL
3 Rounds of
:30:40 sec Nose-to-Wall HS Hold
SL KB Deadlifts x 8 reps ea leg
Speed Burpees x 5 reps
STRENGTH
Shoulder Press
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
1 @ 90%
then…
3-3-3-3 @ 80-85%
(18 min cap)
WOD
“Fight Gone Bad Frenzy Style”
3 Rounds for Max Reps in 1 min at each station
1) KBS (53/35)
2) Deficit Push Ups (45/25)
3) Hollow Rock
4) Hang Power Snatch (75/55)
5) Rest