Wednesday

SKILL

 

10 min AMRAP of:

 

:45 sec NO LEGS rowing

20 Superman Rolls or :30 sec Superman hold

12 Tempo OHS @ 3311 (pvc)

 

STRENGTH

 

Back Squats

 

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

Working Sets

5-5-5-5 @ 75%

**Perform 8 Glute & Ham Raises (partnered)

 

(22 min cap)

 

WOD

 

With a 12 min running clock perform:

 

1 min of Max Cluster (95/65)(75/55-45)

1 min of Max Burpees

2 min of Max Clusters

2 min of Max Burpess Over Barbell

3 min of Max Clusters

3 min of Max Burpee Box Jump